(continued from last week)
Sources of Calcium
Food Portion Calcium (mg)
Ice cream 1 cup 176
Ice milk 1 cup 176
Tofu 3 oz 174
Cheese Pizza 1 med. slice 144
Blackstrap molasses 1 tbsp. 137
Broccoli, raw 1 cup 136
Soy flour 1/2 cup 120
Almonds 1/4 cup 100
Broccoli, cooked 1/2 cup 89
Soybeans, cooked 1/2 cup 88
Parmesan cheese 1/2 cup 86
Collard greens 1/2 cup 74
Dandelion greens 1/2 cup 74
Mustard greens 1/2 cup 52
Kale 1/2 cup 47
Chick-peas 1/2 cup 40
A Guide to Calcium Needs
Age Recommended
Dietary Allowance
(mg)
Children (1-10 yrs.) 800
Teenagers (11-18 yrs.) 1,200
Adults (18 + yrs.) 800
Pregnant & nursing women 1,200
Pregnant & nursing teenagers 1,600
Used with permission from A
Year of Health Hints by Don R Powell, PHD and the American Institute for
Preventive Medicine, copyright 2010. www.healthylife.com
