Calcium Rich Foods

Calcium is necessary for strong bones and teeth and is good for your heart and nervous system! Most adults should be getting about 1000 mg of calcium a day. Getting enough calcium in your daily diet doesn’t have to be difficult.

Here are foods with good amounts of calcium:

  • Dairy – Milk, cheese, and yogurt are excellent sources of calcium. A cup of milk contains approximately 300 mg. of calcium, almost ⅓ of the daily requirement. One cup of yogurt contains about 450 mg of calcium, and one ounce of cheese contains about 200 mg of calcium.
  • White beans – Good in soups and stews, white beans contain about 140 mg per cup.
  • Dark, leafy green vegetables – Spinach, arugula, and broccoli are all good sources of calcium. Spinach is a calcium powerhouse, providing 240 mg per cup.
  • Almonds and seeds – Almonds contain about 80 mg of calcium per ounce, and one ounce of toasted sesame seeds offer about 280 mg of calcium.
  • Sardines – If you like sardines, a 3 ounce container provides about 380 mg of calcium.
  • Fortified foods and juices – Choose a fortified orange juice for about 300 mg of calcium per cup. Some fortified cereals contain between 200 and 1000 mg of calcium a serving.

Aim for a calcium serving or two in each meal. For example, enjoy a glass of fortified orange juice at breakfast, a yogurt with your lunch, and a spinach salad at dinner. Read the labels of the items you buy and discuss your need for a calcium supplement with your doctor.

Source: Completely Well Newsletter, May 2022. Complete Wellness Solutions

Calcium Rich Foods
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