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 |
