Calcium is a mineral essential for good health, particularly strong bones.

Calcium also strengthens gums and helps prevent gum diseases and tooth decay. Because people with diabetes are at risk for dental problems, getting enough calcium is vital.

Yet for some people, lactose intolerance or allergies make dairy foods difficult to digest. Fortunately, you can enjoy many other foods and still get your recommended daily allowance of calcium.

How much calcium do you need? Growing children, teenagers and older adults need the most, between 1,200 and 1,300mg calcium per day. The rest of us need to get about 1,000mg calcium per day.

Vitamin D is necessary for the body to absorb and use calcium. Sunlight on the skin also stimulates the body to produce its own vitamin D. However, it’s still a good idea to take a vitamin supplement that includes both vitamin D and calcium.

But don’t over look dietary sources of this vital mineral.

Take a tip from grazing cows—many fresh greens are abundant sources of calcium. Eat vegetables such as steamed or grated broccoli to get an average of 100mg calcium per 1-cup serving. Add chopped kale and collard greens to stir-fry dishes and casseroles (such as the Chili Beef and Corn Casserole, page 16). Okra and mustard greens offer about 100mg of calcium per serving. Add plenty of dried beans and legumes, including black-eyed peas, lentils, garbanzos (chick-peas), and navy beans to soups and stews.

Almonds are a very good source of calcium (between 80 and 100mg calcium per 1-ounce serving). Try nut milk made from almonds to make a low-fat cocoa. Sesame seeds and tahini offer calcium (1 ounce has about 280mg calcium). And soybeans are rich in calcium, as are processed soy foods such as tofu, tempeh and enriched soymilk. A 4-ounce serving of tofu that is processed with calcium has about 425mg.

Drink calcium-fortified orange juice, or calcium-enriched juice blends, frozen waffles and breakfast cereals. Or, add a tablespoon of blackstrap molasses in your morning oatmeal to boost calcium (about 130mg per tablespoon).

Exercise helps the body build bone mass, by moving calcium from the blood into the bones. Be sure to get at least 30 minutes of weight-bearing exercise, such as walking, every day.

Here is a simple salad dressing that is rich in calcium. Serve it over a salad of slivered kale and broccoli slaw for an even greater boost to your bones.