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Calcium Rich Foods
Check out this list of foods with calcium
Calcium rich foods are important to add to your diet.
The recommended daily intake of calcium for
adults is 1000 to 1300 mg.
It's important that you don't drop below these requirements. Learning about foods with calcium can help.
Dairy products lead the way when it comes to calcium rich foods.
You should choose a variety of dairy products to include in your diet.
If you are lactose intolerant you will need to choose the soy milk option.
- 1 cup of milk (skim, 1%, 2%, whole) has 300 mg of calcium
- 50 grams of hard cheese has approximately 350 mg of calcium
- 2 cups of cottage cheese has 300 mg of calcium
- 3/4 cup of plain yogurt has 290 mg of calcium
- 1 cup of soy milk has 90 mg of calcium
Next on the list of foods with calcium is fish.
I remember when I visited South Korea, many of the bars had bowls of nuts, crackers, and dried
sardines!
I wasn't a big fan of eating sardines at the bar, but I can always remember how they
mentioned that sardines were a great source of calcium. They were certainly right about that.
- 3 oz, or 85 grams of canned sardines with bones has 324 grams of calcium
- 3 oz, or 85 grams of canned salmon with bones has 181 mg of calcium
Beans and nuts make up another group of food with calcium.
- 1/2 cup of soft tofu made with calcium sulphate has 138 mg of calcium
- 3/4 cup of white, navy and black turtle beans have 119, 93 and 75 mg of calcium respectively
- 1/4 cup of almonds have 93 mg of calcium
Other foods such as oranges, brown rice, and vegetables are good sources of calcium. Remember
there are drinks and foods that are fortied with calcium and vitamin D which can help you get
calcium from your diet.
It is important to think about these different food groups when planning your meals. If you're an
adult, try and consume 1000 to 1300 mg of calcium per day. Many of these foods can
help you achieve that.
Return from Foods With Calcium to Calcium Supplements Main Page
Return from Calcium Rich Foods to Health Supplements Homepage
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