| Calcium: Food for your bones |
| Your body needs calcium to build strong teeth and bones. |
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High calcium sources include:
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1 cup of low fat or skim milk or chocolate milk |
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1 1/2 oz. of low fat or fat free cheese |
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1 cup of low fat or fat free yogurt |
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6 sardines with bones |
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1 cup of low fat or fat free pudding or custard |
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| Medium calcium souces include: |
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1 cup of nonfat or low fat cottage cheese |
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1 cup of dried beans or peas |
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1/2 cup of bok choy |
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5 figs |
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2 corn tortillas |
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1 T black strap molasses |
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1 cup broccoli |
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2 oz. canned fish, with bones (salmon, mackerel) |
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1 cup of kale |
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1/2 cup tofu processed with calcium |
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1 cup mustard greens |
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1/4 cup almonds |
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1 cup of turnip greens |
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| How much calcium do you need? |
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Preteens to Early 20's: 3-4 servings from high calcium sources or 9-12 servings medium calcium sources (1200-1500 mg*)
Mid-20's to 40's: 2-3 servings from high calcium sources or 6-9 servings from medium calcium sources (1000 mg*).
Pregnant or Breast Feeding: 3 servings from high calcium sources or 9 servings from medium calcium sources (1200 mg*).
From Menopause onwards: If you are taking estrogen, 2-3 servings from high calcium sources or 6-9 servings medium calcium sources (1000 mg*). If you are not taking estrogen,
4 servings from high calcium sources or 12 servings from medium calcium sources (1500 mg*).
Supplements may also supply the calcium you need, specially if you are not able to get it from your diet. Click here for Nature’s Way calcium supplements (link to Section 4d) |
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| * Daily calcium recommendations in milligrams (mg). Recommendations from the National Institutes of Health Consensus Development Conference on Optimal Calcium Intake, 1994 and the Recommended Dietary Allowances, tenth edition, 1989. |
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