Got Milk? I know you’ve probably all heard that ad by now. Here’s the thing that the dairy industry doesn’t want people to know; you don’t need to get your calcium from milk, and, you don’t need a lot of calcium! The Institute of Medicine recommends 1,000 milligrams of calcium daily for adults. This is based on the assumption that we only absorb about 30% of the calcium in the foods we eat. Research has shown that we actually only need around 250 to 300 milligrams per day. If you’d like to shift your focus from total calcium to calcium absorbed, check out the info below.
1 cup fortified orange juice 300 mg total calcium 108 mg calcium absorbed
1 cup turnip greens 196 mg total calcium 102 mg calcium absorbed
1 cup plain yogurt 300 mg total calcium 96 mg calcium absorbed
1 cup cow’s milk 300 mg total calcium 92 mg calcium absorbed
1 cup bok choy 158 mg total calcium 86 mg calcium absorbed
1/2 cup tofu 258 mg total calcium 80 mg calcium absorbed
1 cup kale 94 mg total calcium 55 mg calcium absorbed
1 cup white beans 226 mg total calcium 38 mg calcium absorbed
2 TBS sesame seeds 176 mg total calcium 37 mg calcium absorbed
1 cup broccoli 70 mg total calcium 37 mg calcium absorbed
Low-fat cheddar cheese 116 mg total calcium 35 mg calcium absorbed
1/4 cup almonds 80 mg total calcium 17 mg calcium absorbed
1 cup spinach 244 mg total calcium 12 mg calcium absorbed
I hope this helps you get the calcium you need in your diet.
Take care of yourself, be nice to yourself, and be well, and until next time – veg in, don’t veg out!
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