Calcium is important for the health of the bones and helps to reduce the risk of osteoporosis. It is also important for heart health and weight management. A child needs approximately 800 mg of calcium a day. According to the National Osteoporosis Foundation, adults under age 50 need 1000 mg and adults above age 50 need 1200 mg per day. Fortunately, there are many different sources of calcium other than a simple glass of milk.
Vegetables
Several vegetables that you might not consider being high in calcium are actually some of the best options. According to the National Institutes of Health, bok choy, broccoli and spinach are all high in calcium with up to 180 mg of calcium per serving. Soy beans are an excellent source of calcium with an average of 298 mg in a cup of cooked soy beans.
Dairy
Plain or fruit yogurts are usually very high in calcium with up to 452 mg of calcium per serving. Cottage and ricotta cheese are also great sources of calcium. Ricotta cheese alone has about 334 mg in about a ½ cup serving. Cheese, such as cheddar, mozzarella and American, are all wonderful sources of calcium but are also high in fat and sodium so they should be used in moderation. Children are usually big fans of macaroni and cheese and that is an easy and tasty way to get calcium into their bodies.
Tofu and Soy
Tofu and soy drinks, such as soy milk, usually have high amounts of calcium because they have been supplemented. The National Institutes of Health reports that a serving of soy milk can have up to 300 mg of calcium. Tofu has added calcium sulfate and can offer about 204 mg of calcium in a ½ cup serving. This is a terrific way for vegetarians and vegans to get their needed calcium.
Nuts
Several different nuts are great sources of calcium. Almonds offer about 75 mg of calcium in a 1 oz. serving and Brazil nuts have about 90 mg in about eight nuts. In addition, flax seeds offer about 52 mg in a 2 tbsp. serving. Sesame seeds offer the most nutritional benefit with 351 mg in ¼ cup. Snacking on nuts or adding them to your cooking can be an excellent way to improve your calcium levels.
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