Calcium is used by our bodies to build strong bones and teeth. It's also used in muscle contraction, to promote circulation, in hormone secretion and throughout the nervous system. Men and women over 19 years of age need at least 1,000 mg of calcium each day in order to meet the recommended daily allowance (RDA) of calcium. Eating calcium-rich foods will ensure that you get the proper amount of calcium in your diet.
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Dairy products are typically associated with high levels of calcium. Yoghurt, cheddar cheese, and nonfat milk each have over 300 mg of calcium per serving. But not all dairy options provide such high levels of calcium per serving. A 1/2 cup serving of vanilla ice cream provides 85 mg of calcium, while two tablespoons of reduced fat sour cream contains only 32 mg of calcium.
Fruits and Vegetables
Dark green vegetables including spinach, collard greens, bok choy, turnip greens, kale, Chinese cabbage and broccoli are naturally high in calcium. Cooked spinach provides 120 mg of calcium in just a 1/2 cup serving while the same amount of boiled turnip greens has 99 mg. Fortified orange juice can contain between 200 to 260 mg of calcium per 175ml. glass.
Meats and Grains
Eating some types of fish can provide the benefit of dietary calcium. Just three ounces of sardines provides 324 mg of calcium---more than in cheddar cheese. The same amount of canned pink salmon contains 181 mg of calcium. Fortified white bread has 31 mg of calcium per serving while tofu provides 204 mg per 1/2 cup.
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