Turkey – An Alternative Source of Calcium

When planning a nutritious meal, it is easy to concentrate on counting calories and grams of fat, but it is also important not to overlook essential minerals such as calcium. Recent studies show that most Americans are not consuming enough calcium in their diets, and new dietary guidelines suggest that most people need to increase their calcium intake to as much as 1,300 milligrams a day.

Calcium contributes to the prevention of hypertension, lowers the risk of colon cancer and is essential for building strong, healthy bones. Consuming enough calcium is a prime way to prevent osteoporosis, a skeletal disease in which the bones lose mass and density, becoming brittle and easily damaged.

Of course, dairy products are the most easily recognized sources of calcium, but there are other options for those people who either do not like or cannot consume dairy products. By combining other calcium-rich foods together, consumers can still meet the recommended calcium intake while enjoying delicious and varied meals that are low in fat.

What foods provide an excellent source of calcium? Dark green, leafy vegetables such as spinach, kale, mustard greens and turnip greens; black-eyed peas; canned fish with soft bones; tofu, if processed with calcium sulfate; and, of course, milk, cheese and yogurt.

Another, less recognized, source of calcium is dark turkey meat. With 32 milligrams of calcium per 3.5-ounce serving, turkey dark meat is richer in calcium than any other meat. Light meat chicken has only 11 milligrams per serving, and beef sirloin has only 12 milligrams.

Combining dark turkey meat with other calcium-rich foods is a delicious and creative way to improve your diet while combating the degenerative effects of osteoporosis. Don't be afraid to experiment with the flavor of turkey. Combine it with cheese, spinach, black-eyed peas or other foods to take advantage of the many ways to consume enough calcium.

"There is a crisis in this country today, with very few people getting enough of this important nutrient. It would be a great achievement for public health, and could significantly reduce the risk of osteoporosis in America, if everyone could attain the appropriate calcium levels," says Robert Lindsey, M.D., Ph.D., president of the National Osteoporosis Foundation.

Risotto and Turkey Primavera, Cheesy Turkey Ham, Spinach and Noodles, and Turkey Drums over Black-eyed Peas combine turkey dark meat with other calcium-enriched foods. Try one of these delicious alternatives to supplement your calcium intake and keep turkey dark meat, and dark meat products like turkey ham, in mind when you plan nutritious meals.