Hands down, the healthiest way to meet your daily calcium needs is by EATING your calcium from food (rather than popping pills). Today, many people are consuming other dairy or non-dairy calcium products to meet their calcium needs rather than following the archaic dietary advice to drink 3 glasses of plain cow’s milk a day. Remember that no matter how old you are, calcium is an essential nutrient to build and maintain strong bones as well as keeping your cardiovascular system healthy.
Recommended Dietary Allowance (RDA) for Calcium: Adults
Age
|
Male
|
Female
|
Pregnant
|
Lactating
|
19-50 years
|
1,000 mg
|
1,000 mg
|
1,000 mg
|
1,000mg
|
51-70 years
|
1,000 mg
|
1,200 mg
| ||
71+ years
|
1,200 mg
|
1,200 mg
|
* It is NOT recommended to consume more than 2,500 mg of calcium per day.
How much calcium is in common foods?
Food
|
Amount
|
Calcium (mg)
|
Skim Milk
|
8 fl oz (1 cup)
|
300 mg
|
Soy Milk
|
8 fl oz (1 cup)
|
300 mg
|
Almond Milk
|
8 fl oz (1 cup)
| |
Yogurt
|
6 oz
|
200 mg
|
Cheese
|
1 oz
|
200 mg
|
Tofu
|
4 oz
|
200 mg
|
Sesame Seeds
|
1 Tablespoon
|
90 mg
|
Low-fat Cottage Cheese
|
½ cup
|
80 mg
|
Halibut
|
4 oz
|
80 mg
|
Beans (kidney beans, black beans, chickpeas, pinto beans)
|
½ cup
|
60 m g
|
Raw Almonds
|
20 almonds
|
60 mg
|
Naval Orange
|
1 medium
|
60 mg
|
Shelled Edamame
|
½ cup
|
50 mg
|
Almond Butter
|
1 tsp
|
40 mg
|
Raw Kale
|
1 cup
|
40 mg
|
Raw Spinach
|
1 cup
|
30 mg
|
Raw Broccoli
|
1 cup
|
30 mg
|
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