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Calcium is a mineral found in many foods that is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. It is nutrient that is vital for our overall health and wellness. There are many foods that contain calcium and the average healthy adult should aim to consume between 1000 and 1200 mg a day. The following is a list of calcium rich foods:
Collard greens, frozen: 8 oz-360 mg
Broccoli rabe: 8 oz-200 mg
Kale, frozen: 8 oz-180 mg
Soy Beans, green, boiled :8 oz-175 mg
Bok Choy, cooked, boiled: 8 oz-160 mg
Figs, dried: 2 figs-65 mg
Broccoli, fresh, cooked: 8 oz-60 mg
Oranges: 1 whole-55 mg
Sardines, canned with bones: 3 oz-325 mg
Salmon, canned with bones: 3 oz-180 mg
Shrimp, canned:3 oz-125 mg
Yogurt, plain, low-fat: 6 oz-310 mg
Milk, skim, low-fat, whole: 8 oz-300 mg
Yogurt with fruit, low-fat: 6 oz-260 mg
Mozzarella, part-skim: 1 oz-210 mg
Cheddar: 1 oz-205 mg
Yogurt, Greek: 6 oz-200 mg
American Cheese: 1 oz-195 mg
Feta Cheese: 4 oz-140 mg
Cottage Cheese, 2%: 4 oz-105 mg
Almond milk, rice milk or soy milk, fortified: 8 oz- 300 mg
Orange juice and other fruit juices, fortified: 8 oz-300 mg
Cereal, fortified: 8 oz-100-1,000 mg
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