Calcium Count


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!

Haven’t gotten your free health consultation yet? C’mon, what are you waiting for? Email me TODAY at karen@thecaringcoachingcenter.com to book yours NOW!



2 thoughts on “Calcium Count

  1. Reblogged this on Health Happiness and Running and commented:
    Excellent post about actually calcium requirements and the excellent plant sources available. Of course the dairy industry wants you to believe we need 3 servings of dairy each day, but please keep in mind that we are the only species that consumes dairy after weening and animals don’t suffer from the rates of osteoperosis that humans do!

    Thanks Karen!! ❤

  2. Pingback: 21 Lactose and 18 Dairy Free Sources for Calcium -I Hate You Milk

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