Calcium for Men’s Health

Family Health, Nutrition
on May 31, 2010

Good news for the milk-loving man in your life: In a study of more than 20,000 men, those with the most calcium in their diets—about 2,000 mg per day—were 25 percent less likely to die from any cause, and had a 23 percent lower risk of dying from heart disease, than men who consumed the least amount of the mineral. The researchers think calcium may help men live longer by reducing blood pressure and cholesterol levels. Here’s the catch: For heart health, scientists don’t think calcium supplements work as well as calcium-rich foods and drinks. Plus, Americans only get 700 mg of calcium per day on average—a far cry from the 2,000 mg the men in the study took in.

Sneaky ways to get more calcium into your diet:

• Plain, low-fat yogurt: 448 mg/cup

• Mozzarella cheese: 143 mg/ounce

• Skim milk: 299 mg/cup

• Cooked spinach: 245 mg/cup

• Baked beans: 126 mg/cup

• Almonds: 94 mg/1/4-cup