Calcium
Function: Builds bone and teeth, needed for muscle contraction/relaxation, blood clotting, and normal heart rhythm.
Deficiency: Decreased growth, osteoporosis, and rickets.
Toxicity: Kidney stones and calcium deposits in soft tissues.
Recommended Daily intake of Calcium is:
MEN AND WOMEN: AGE 19-50 = 1000 MG/D – AGE 51+ = 1200 MG/D
FOOD SOURCES |
AMOUNT |
# of MG |
DAIRY PRODUCTS |
||
Ricotta Cheese, part skim | 1 cup | 669 |
Yogurt, nonfat plain | 1 cup | 452 |
Yogurt, low-fat plain | 1 cup | 415 |
Yogurt, low-fat with fruit | 1 cup | 313 |
Skim Milk | 1 cup | 303 |
Low-Fat milk/1% milk | 1 cup | 296 |
Buttermilk | 1 cup | 285 |
Soy milk | 1 cup | 284 |
Whole Milk | 1 cup | 291 |
Swiss Cheese | 1 ounce | 272 |
Cottage Cheese | 1 cup | 226 |
Cheddar Cheese | 1 ounce | 205 |
Ice Cream | 1 cup | 200 |
American Cheese | 1 ounce | 174 |
Ice Cream, soft serve | ½ cup | 137 |
Yogurt, frozen/plain | ½ cup | 89 |
PROTEIN FOODS |
AMOUNT |
# of MG |
Tofu, with calcium sulfate | ½ cup | 434 |
Salmon, broiled/baked | 3 ½ ounces | 354 |
Sardines, canned w/bones | 3 ounces | 324 |
Quiche Lorraine | ½ cup | 211 |
Mackerel, canned w/bones | 3 ounces | 205 |
Salmon, canned w/bones | 3 ounces | 203 |
Tofu, no calcium sulfate | ½ cup | 130 |
Perch, baked | 3 ounces | 117 |
Shrimp, canned | 3 ounces | 98 |
Almonds | ¼ cup | 94 |
Soybean | ½ cup | 88 |
Chickpeas, cooked | 1 cup | 80 |
White beans | ½ cup | 65 |
Brazil Nuts | 4 medium | 28 |
Caviar | 1 teaspoon | 28 |
Sesame Seeds | 2 ounces | 68 |
VEGETABLES |
AMOUNT |
# of MG |
Turnip greens, cooked | ½ cup | 184 |
Mustard greens, cooked | ½ cup | 183 |
Chinese cabbage, cooked | ½ cup | 158 |
Collard greens, cooked | ½ cup | 152 |
Kale, cooked | ½ cup | 134 |
Broccoli, cooked | ½ cup | 88 |
Okra, frozen, cooked | ½ cup | 88 |
FRUITS |
AMOUNT |
# of MG |
Figs, dried | 5 each | 134 |
Rhubarb | 3/8 cup | 78 |
Prunes | 4 large | 57 |
Orange | 1 each | 52 |