Health Tip – June 1 – 14 Calcium-Rich Foods You Need to Eat Right Now

Filed under: Dee Dee |

The medical community has long recommended adding calcium to your diet to enhance bone density and reduce the risk of osteoporosis.

Adults aged nineteen to fifty need 1,000 milligrams of calcium every day, adults over fifty need 1,200 milligrams a day, and 1,200 to 1,500 milligrams for post-menopausal women.

Calcium can be found in many foods. Add these 14 foods to your diet to ensure enough calcium:

1. Total cereal, 3/4 cup, 1,000 mg.
2. Yogurt, 8 oz., 415 mg.
3. Calcium-fortified orange juice, 1 cup, 350 mg.
4. Sardines, 3 oz., 325 mg.
5. Spinach, 1 cup cooked, 291 mg.
6. Milk, low-fat, 1 cup, 290 mg.
7. Soy milk, fortified, 1 cup, 290 mg.
8. Cottage cheese, low-fat, 1 cup, 300 mg.
9. Cheddar cheese, reduced fat, 1 oz., 200 mg.
10. Salmon, canned w/bones, 3 oz., 181 mg.
11. Tofu, processed with calcium, 1/4 block, 163 mg.
12. Almonds, 1/3 cup, 110 mg.
13. Beans, cooked, 1/2 cup, 25-65 mg.
14. Broccoli, cooked, 1 cup, 61 mg.

If you are unable to get all the calcium you need from your food, consider calcium supplements, but don’t forget to add the vitamin D which aids calcium absorption.

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