Calcium

Calcium can be sourced from milk products, green leafy vegetables, nuts and seeds, meat, and other sources, but absorption can be a problem if you are under stress. Stress may result in poor sleep, anxiety, menstrual and muscle cramps, or spasms, high blood pressure, asthma attacks, and abnormal heartbeats. This is a reason why supplementation is needed, so deficiency can be eliminated under these conditions. This mineral also works well in combination with Magnesium and Vitamin D.

Post-menopausal women are at a higher risk of being deficient in this mineral due to poor estrogen stores, and so are amenorrheic girls. People who are strict vegetarians or lactose intolerant are also at risk for deficiency. If you are serious in living an active and healthy lifestyle in your golden years, this essential mineral needs to be part of your daily diet. If you don’t like milk, consider drinking soy milk, or indulging in a scoop of your favorite ice-cream or yogurt. The possibilities are not that bad.

Below outlines the Recommend Daily Allowance (RDA) for this mineral and the various food sources:

Age / Calcium (milligrams)

• 0-6 months 210 mg.
• 7-12 months 270 mg.
• 1-3 years 500 mg.
• 4-8 years 800 mg.
• 9-13 years 1300 mg.
• 14-18 years 1300 mg.
• 19-50 years 1000 mg.
• 51+ years 1200 mg.

Food / Serving Size /Calcium (milligrams)

Yogurt, plain 8oz. 415 mg.

Yogurt, fruited 8oz. 245-384 mg.

Sardines, bone included 3 oz. 324 mg.

Cheddar cheese, shredded 1.5 oz. 306 mg.

Milk, whole-fat free 8 oz. 294-302 mg.

Milk, lactose treated 8 oz. 285 mg.

Mozzarella 1.5 oz. 275 mg.

Orange juice, calcium fortified 8 oz. 200-260 mg.

Salmon, bones included 3 oz. 181 mg.

Cottage cheese 1 c. 138 mg.

Tofu, firm ½ c. 138 mg.

Spinach, cooked ½ c. 120 mg.

Turnip greens, cooked ½ c. 99 mg.

Kale, cooked 1 c. 94 mg.

Ice cream, vanilla ½ c. 85 mg.

Soy or rice milk, calcium added 1 c. 80-500 mg.

Sour cream, reduced fat 2 Tb. 32 mg.

White bread 1 slice 31 mg.

Broccoli, raw ½ c. 21 mg.

*Adapted from www.nal.usda.gov/fnic/cgi-bin/nut_search.pl