That good old marketing campaign was indeed right: calcium does do a body good.
That said, the mineral goes far beyond just milk—and does much more than simply promote strong, dense bones. Calcium also plays a role in muscle contraction, a well-pumping heart and metabolism. Plus, if you’re skimping on calcium regularly, the risk of poor blood clotting, fractures, osteopenia or rickets (softer bones) increases over time. Yikes. Why chance it?
For adult males like you, 1000 milligrams is the daily rec, and if you’re savvy with what you’re eating or drinking, it’s fairly easy to hit. Try these easy ideas to work more calcium in your diet. (And let it be said: Vitamin D is needed for calcium absorption, so you might want to bone up—no pun intended—on your Vitamin D sources as well.)
8 ounces of plain low-fat yogurt contains about 40% of your RDA
Meet your brand spanking new (and incredibly fast) breakfast of champions: yogurt plus fresh fruit plus a handful or two of granola. Done and done—in 5 minutes or less. And while you might find Greek yogurt slightly more satisfying given its higher protein content, just know that the calcium content is slightly lower than with other types.
1 ½ ounces of mozzarella cheese contains about 33% of your RDA
This is not a green light to order pizza multiple times a week, but cheese is an easy source of calcium. Try out fresh mozzarella—slice it with tomatoes and basil for a starter salad—or toss shredded mozzarella into scrambled eggs for a protein and calcium-filled meal.
½ cup of tofu contains nearly 25% of your RDA
If you’re lactose intolerant or vegetarian/vegan, soy milk, edamame and tofu can be good calcium-rich options. How to eat it? Toss 6 ounces of firm tofu with broccoli, ginger, fresh garlic and black bean sauce in a pan and sauté with peanut or canola oil for a fast and hearty stir-fry.
6 ounces of orange juice contains 25% of your RDA
Here’s one more reason to love your morning swig of OJ (hopefully not straight from the carton). But there are other ways that you can work calcium-rich orange juice into your diet as well. Whisk it with fresh garlic, the juice of one lime, a pinch or two of cumin, salt, pepper and olive oil to make a citrus marinade for grilled chicken. Or add OJ in with a banana, low-fat plain or vanilla yogurt, frozen strawberries and ground flaxseed for a satisfying smoothie.
8 ounces of skim or low-fat milk contains about 30% of your RDA
Yes, this one’s tried and true—and fairly obvious. But if you still don’t like to drink it with meals? Try drizzling a little chocolate syrup into a glass of milk to cure your evening sweet tooth, or use it for speedy muscle recover after an extra-long run or heavy duty workout.