According to the U.S. Office of Dietary Supplements, "Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids)." The Food Nutrition Board (FNB) at the Institute of Medicine of the National Academies recommends a daily allowance of 1,300 milligrams (mg) for men and women between 9 and 18 years. Men and women ages 19 to 50 years should have 1,000 mg. Requirements increase to 1,200 daily milligrams for people over 51-years-old.
Milk Products
Milk products supply the largest amount of natural calcium. Eight ounces of plain yogurt supply 451 mg of dietary calcium. Yogurt with fruit ranges from 245 to 384 mg. Cheddar cheese (1.5 oz.) supplies 306 mg. Milk, whole to non-fat varieties, ranges in value from 297 mg to 302 mg. Cottage cheese (1 cup) has 138 mg of calcium.
Cereals
Nutritionally enhanced cereals have the highest calcium content. One cup of boxed breakfast cereal ranges in amounts of calcium from 100 mg to 1,000 mg, depending on the type of cereal and whether or not the product has been calcium-fortified.
Vegetables and Greens
Greens are high in calcium. Mustard greens have 100 mg of calcium for each 1/2 cup serving. One cup of raw kale offers 90 mg of calcium, while the same amount of cooked kale has 94 mg. One 1/2 cup of the raw broccoli supplies 21 mg. A 1/2 cup of boiled turnip greens has nearly 100 mg. One cup of raw Chinese cabbage has 74 mg of calcium, while 1/2 cup of cooked spinach has 120 mg.
Nuts
Nuts have an important dietary role in supplying calcium. Almonds have the highest amount with 150 mg for every 2 oz of the nuts.
Seafood
Seafood food choices offer a significant amount of calcium. Oysters have 80 mg of calcium. A 3 oz. can of salmon with the bones in place provides over 180 mg. Canned sardines in oil with the bones (3 oz.) have 324 mg of calcium.
Breads and Grains
Bread products offer small amounts of calcium, but since the Institute of Medicine recommends 30 to 38 grams of fiber each day, bread may offer a significant amount of the average daily calcium requirements. One slice of whole wheat bread has 20 mg of calcium. One medium flour tortilla (fried) has 42 mg of calcium.
Calcium Loss
The Palo Alto Medical Foundation (PAMF) states that persons who eat food that totals an adequate amount of calcium may still not receive the average daily allowance. People who eat extremely high amounts of protein or drink significant quantities of alcohol lose calcium through urination. Regular intake of caffeine also lowers calcium absorption, according to the PAMF.
Member Comments