We constantly lose calcium from our blood through urine, sweat, and feces.
It is renewed with calcium from bone. To maintain bone calcium, we must
get this mineral from our diet.
How Much Calcium do I Need? | top
Although specific dietary needs may differ for certain age groups, getting
enough calcium is always important. Be cause calcium needs are greatest
between the ages of 11 and 24 to meet the demands of rapid growth, adolescents
and young adults need between 1,000 and 1,300 mg of calcium each day.
Optimizing Calcium Intake | top
A number of factors may affect how well calcium is used for building bones:
Diets that are high in protein cause more calcium to be lost through the urine.
Caffeine and sodium increase the rate at which calcium is excreted.
Alcohol and smoking inhibit calcium absorption.
Exercise slows bone loss and is one of the most important factors in maintaining bone health.
Dairy Sources of Calcium
| FOOD |
AMOUNT |
CALCIUM (MG) |
| Milk |
1 cup |
300 |
| Cheese |
1 ounce |
200 |
| Plain Yogurt |
1 cup |
400 |
| Ice Cream |
1 cup |
175 |
| Cottage Cheese |
1 cup |
12 |
Calcium in Foods | top
This list gives the amount of calcium from some excellent plant sources.
| SOURCE |
AVERAGE SERVING |
CALCIUM (MG) |
| GRAINS |
| Rice, Brown |
1 cup cooked |
23 |
| Corn Bread |
2 oz. Piece |
133 |
| Corn tortilla |
1 |
42 |
| English muffin |
1 |
92 |
| Pancake mix, 1/4 cup |
3 cakes (Aunt Jemima) |
40 |
| Pita Bread |
1 piece |
31 |
| Wheat Bread |
1 slice |
30 |
| LEGUMES |
| Chickpeas, canned |
1 cup |
78 |
| Great Northern beans, boiled |
1 cup |
121 |
| Green beans, boiled |
1 cup |
50 |
| Kidney beans, boiled |
1 cup |
50 |
| Lentils, boiled |
1 cup |
50 |
| Lima beans, boiled |
1 cup |
52 |
| Navy beans, boiled |
1 cup |
128 |
| Green peas, boiled |
1 cup |
44 |
| Soybeans, boiled |
1 cup |
175 |
| Wax beans, canned |
1 cup |
174 |
| Pinto beans, boiled |
1 cup |
82 |
| Black Turtle beans, boiled |
1 cup |
103 |
| Tofu, raw, firm |
1/2 cup |
125 |
| White beans, boiled |
1 cup |
161 |
| Vegetarian baked beans |
1 cup |
128 |
| FRUITS |
| Dried figs |
10 figs (187 grams) |
269 |
| Naval orange, medium |
1 |
56 |
| Raisins |
2/3 cup |
53 |
| Calcium-fortified orange juice |
8 oz. |
300* |
| VEGETABLES |
| Broccoli (boiled) |
1 cup |
178 |
| Brussels Sprouts (boiled) |
1 cup, 8 sprouts |
56 |
| Carrots, raw, medium |
2 |
38 |
| Celery, boiled |
1 cup |
54 |
| Collards, boiled |
1 cup |
148 |
| Kale, boiled |
1 cup |
94 |
| Onions, boiled |
1 cup |
58 |
| Potato, baked |
1 |
20 |
| Romaine lettuce |
1 cup |
20 |
| Butternut squash |
1 cup |
84 |
| Sweet potato, boiled |
1 cup |
70 |
| Cauliflower, boiled |
1 cup |
34 |
High Calcium Menus | top
These sample menus each provide close to 1,000 mg calcium.
| SAMPLE MENU #1 |
SAMPLE MENU #2 |
| Breakfast |
1 cup oatmeal with cinnamon and raisins and
1/2 cup fortified soy milk
1 slice whole wheat toast with
1 Tbsp almond butter
1/2 grapefruit |
3 oatmeal pancakes spread with applesauce
Calcium –fortified orange juice
Fresh Fruit |
| Lunch |
Whole wheat pita bread stuffed with hummus
fresh lettuce and tomato
Carrot sticks |
Bean Burritos using black beans in corn tortillas
Topped with chopped lettuce, tomatoes, and salsa
Spinach salad with tahini-lemon dressing |
| Dinner |
1 cup baked beans with blackstrap molasses
Baked sweet potato
1 cup steamed collard greens
Baked apple |
Chinese stir-fry over brown rice: tofu chunks,
Broccoli, pea pods, water chestnuts,
And Chinese cabbage (bok choy)
Cantaloupe chunks drizzled with fresh lime juice |
| Snack |
| Banana-soy milk shake |
Dried Figs |
|
