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good natural source of calcium?


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  • 2 weeks later...

I attempt to eat two cans of dark red kidney beans (30% total RDA) and one can of spinach (30% RDA) and 15 carrots (30% total RDA) in a stew along with olive oil, onions and tomato sauce (about 12% RDA), maybe some green peppers. That's a total of 102%. On top of that I always have a fruit smoothie with enriched rice milk (not natural but at least 30% RDA, probably more like 50%). Then various soups that have another 5/10%. A nice snack is raw broccoli with hummus which ought to have pretty good calcium as tahini is very high in calcium and broccoli is always mentioned as a high calcium food.

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  • 2 weeks later...

I agree with Jay -- broccoli and raw sesame seeds (or raw tahini) are great, but no better assimilated than fresh, raw, leafy greens.

My daily staples are those highest in calcium -- bok choy, kale, and collards. These are also the highest veggies in e.f.a.s and protein (contain all the aminos for producing protein). Large amounts are best!

Also, almonds are pretty good.

Try blending broccoli into a soup with some creamy nuts for a "cream of broccoli soup"!

Or add broccoli sprouts to you salads.

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Black Beans 1 cup, 120 mg calcium

Navy Beans 1 cup, 130 mg calcium

Fortified Cereal 1 cup, 300 mg calcium

Soybeans, cooked 1 cup, 180 mg calcium

Spinach, cooked 1/2 cup, 130 mg calcium

Bok Choy 1/2 cup, 80 mg calcium

Kale, cooked 1/2 cup, 90 mg calcium

Corn Tortilla 1, 6 inch, 50 mg calcium

Greens, mustard 1/2 cup, 100 mg calcium

Fortified Orange Juice 1 cup, 300 mg calcium

Fortified Cereal 1 cup, 300 mg

Waffle, fortified 1, 150 mg

Soy milk, fortified 1 cup, 400 mg

Greens, mustard 1/2 cup, 100 mg

Tofu 1 cup, 40 mg

Almonds 2 oz., 150 mg

 

from http://ag.arizona.edu/maricopa/fcs/bb/highCalciumFds.html

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