|
|
|
From WikiHealth
Calcium Rich Foods
Related Topics
Sponsor Links
DescriptionOsteoporosisis a growing problem in the United States and abroad. Getting enough calcium should be easy in wealthy first world countries; however, many people still have trouble getting enough in their diet. This article discusses the suggested daily intake of calcium based on Age of individual. It also outlines which foods are highest in calcium. This is a great cheat sheet to keep on your refridgerator to ensure a diet rich in calcium- a vitamin that is essential for healthy bones.
How much calcium should you be getting?
The following table outlines how much calcium you should take on a daily basis based on your age and lifestage.
| Age Group |
Suggested Daily
Calcium Intake |
Adults |
Infants
(birth to 6 months)
(6 months to 1 year) |
400mg
600mg |
Women
(25 to 50 years)
Men
(25 to 50 years)
Postmenopausal Women
(on estrogen)
Postmenopausal Women
(not on estrogen)
Men and Women
(65 years and older)
Pregnant/Lactating Women
|
1000mg
1000mg
1000mg
1500mg
1500mg
1200 to 1500mg
|
Children
(1 to 5 years)
(6 to 10 years) |
800mg
800 to 1200mg |
Teens and Young Adults
(11 to 24 years) |
1200 to 1500mg
|
Foods that are high in calcium
(The following lists show the amount of calcium in milligrams)'
Milk
| Milk, 8 ounces: | 302 |
| Milk (whole), 8 ounces | 291 |
| Low-fat chocolate milk, 8 ounces | 285 |
| Buttermilk, 8 ounces | 287 |
| Breast milk, 8 ounces | 79 |
Yogurt
| Nonfat yogurt, 8 ounces: | 452 |
| Low-fat yogurt, 8 ounces | 415 |
| Low-fat yogurt with fruit, 8 ounces | 314 |
| Frozen yogurt, 1/2 cup | 90 |
Cheese
| Goat cheese, hard, 1 ounces: | 254 |
| part-skim mozzarella, 1 ounces | 183 |
| American cheese, 1 ounces | 174 |
| Low-fat cottage cheese, 1 cup | 155 |
| Feta cheese, 1 ounces | 140 |
| Grated parmesan cheese, tablespoon | 69 |
Fish
| Sardines with bones, 3 ounces: | 370 |
| Canned salmon with bones, 3 ounces | 180 |
Vegetables
| Collards, (frozen and chopped), 1 cup: | 357 |
| Turnip greens (cooked, frozen), 1 cup | 200 |
| Kale (frozen, chopped), 1 cup | 179 |
| Broccoli (cooked), 1 cup | 178 |
| Okra (cooked), 1 cup | 176 |
| Dandelion greens (cooked), 1 cup | 147 |
| Mustard greens (cooked), 1 cup | 103 |
Other high calcium foods
| Vegetable lasagna, 1 avg pieces: | 450 |
| Calcium fortified orange juice, 1 cup | 300 |
| Cheese pizza, 1 slice | 290 |
| Chocolate pudding, 1/2 cup | 161 |
| Rice pudding, 1/2 cup | 115 |
Related articles
|
|
|
|
