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Your
Path to Healthy Living
and a Healthy Life
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Sources of Calcium Rich Foods
The following is an excerpt from Fresh Start: A Workbook and Guide to Healthy Living by Beth Yim. To purchase this book please contact our clinic at 250-755-1930 or click on the buy now button below and follow the directions.
This list of non-dairy sources of calcium is a good example of the many foods you can consume and still get enough calcium. For adults over 35 the recommended daily allowance of calcium is 800mg/day. For teens it is 1,200 mg/day, for children up 10 years of age, 800mg/day and for infants it is 600mg/day. Pregnant or lactating women should get at least 1,200mg/day.
| Food Item |
Amount |
MG. of Calcium |
| Dark Green Leafy Vegetables |
|
|
| Cooked collards |
1 cup |
300 |
| Cooked bok choy |
1 cup |
330 |
| Cooked kale |
1 cup |
200 |
| Cooked spinach |
1 cup |
250 |
| Beans and Peas |
|
|
| Tofu |
1 cup |
150 |
| Navy Beans |
1 cup |
140 |
| Pinto Beans |
1 cup |
100 |
| Soybeans |
1 cup |
130 |
| Seafood |
|
|
| Raw oysters |
1 cup |
240 |
| Shrimp |
1 cup |
300 |
| Salmon + bones |
1 cup |
490 |
| Sardines + bones |
1 cup |
1,000 |
| Sea Vegetables |
|
|
| Nori |
1 cup |
1,200 |
| Kombu |
1 cup |
2,100 |
| Wakame |
1 cup |
3,500 |
| Seeds |
|
|
| Almonds |
1 cup |
750 |
| Hazelnuts |
1 cup |
450 |
| Sesame Seeds |
1 cup |
2,100 |
| Grains |
|
|
| Tapioca |
1 cup |
300 |
| Brown rice (cooked) |
1 cup |
20 |
| Quinoa (cooked) |
1 cup |
80 |
| Oats |
1 cup |
40 |
| Whole Wheat flour |
1 cup |
50 |
| Rye flour |
1 cup |
40 |
copyright 2005-2006 All rights reserved. For informational purposes only.
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