Anna Delany
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Calcium is bone food. Getting enough in your diet is vital for preventing osteoporosis. Take a look at these tables and see how much calcium you need and where you can get it from.
Calcium content of foods
Source: The Doctor's Pocket Calorie, Fat and Carbohydrate Counter, 2004 pp 272-275
| Food source | Calcium per serve |
|---|---|
| Milk, 8 fl. oz | 300 mg |
| Minute Maid orange juice, calcium fortified, 8 fl. oz | 300 mg |
| Yogurt, 8 oz | 300 mg |
| Soy drink, calcium enriched, 8 fl. oz glass | 300 mg |
| Canned salmon, with edible bones, 3 oz | 300 mg |
| Cheese, 1 oz | 200 mg |
| Broccoli, 1 cup | 100 mg |
| Almonds, 1 oz | 70 mg |
| Orange, 1 medium | 50 mg |
| Sesame seeds, 1 tbsp | 10 mg |
Recommended Calcium Intakes
Source: National Academy of Sciences
| Age | Amount (mg) per day |
|---|---|
| Birth-6 months | 210 |
| 6 months-1 year | 270 |
| 1-3 | 500 |
| 4-8 | 800 |
| 9-13 | 1300 |
| 14-18 | 1300 |
| 19-30 | 1000 |
| 31-50 | 1000 |
| 51-70 | 1200 |
| 70 and older | 1200 |
| Pregnant and Lactating | |
| Up to 18 years | 1300 |
| 19-50 | 1000 |
It’s also important to include plenty of vitamin D in your diet. Vitamin D plays a major role in calcium absorption and bone health by helping calcium to leave the intestine and enter the bloodstream. Vitamin D also works in the kidneys to help reabsorb calcium that otherwise would be excreted.
Good sources of dietary vitamin D include cod liver oil, cooked salmon, sardines, vitamin D fortified milk and egg yolks. A safe amount of sun exposure (no more than ten minutes) can also provide vitamin D. You should get around 5-15 mcg of vitamin D per day, depending on your age.
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