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Calcium for Healthy Bones
For strong bones, every day children and adults need foods that contain calcium and exercise that involves weight-bearing physical activity. Walking is the simplest and safest method of building and maintaining healthy bones.
For healthy bones and to prevent Osteoporosis:
- Get enough calcium. Also include 400 i.u. of Vitamin D, the amount found in most multivitamins. This helps absorb calcium.
- Quit smoking, avoid excess alcohol, and caffeine; these cause calcium loss.
- Do weight-bearing exercise (eg walking, jogging, dancing) for 20 minutes at least three times a week.
Get sufficient calcium in food and vitamins.
| Ages 9-18 |
1300 mg |
| Ages 19-50 |
1000 mg |
| Ages 51 or older |
1500mg |
| If pregnant or breast-feeding women |
1500 mg |
| Ages 51-64 if taking estrogen |
1200 mg |
Calcium Content of Some Common Foods
| FOOD |
SERVING SIZE |
MILLIGRAMS |
| Plain, fat-free yogurt |
1 cup |
450 |
| Fruit yogurt |
1 cup |
315 |
| Frozen yogurt (fat free or low fat) |
½ cup |
105 |
| Milk (fat free or low fat) |
1 cup |
300 |
| American cheese |
2 ounces |
348 |
| Ricotta cheese, part skim |
½ cup |
337 |
| Cheddar cheese |
1 ½ ounces |
305 |
| Mozzarella cheese, pt skim |
1 ounce |
207 |
| Cottage cheese 2% |
½ cup |
78 |
| Cottage cheese 1% |
½ cup |
69 |
| Pudding made with milk |
½ cup |
147-160 |
| Ice cream |
½ cup |
84 |
| Orange juice with added calcium |
1 cup |
300 |
| Tofu (with calcium sulfate) |
½ cup |
204 |
| Grilled cheese sandwich |
1 sandwich |
371 |
| Macaroni and cheese |
½ cup |
180 |
| Cheese pizza |
1 slice |
111-147 |
| Collards, frozen, boiled |
½ cup |
179 |
| Broccoli |
1 cup |
90 |
| Kale, boiled |
½ cup |
90 |
| Bok choy |
½ cup |
80 |
| Sesame seeds, whole, dried |
1 Tablespoon |
88 |
| Almonds, dry roasted |
1 ounce |
71 |
| English muffin, whole wheat |
1 |
175 |
| Waffle, homemade with milk |
7 in |
191 |
| French toast made with milk |
1 slice |
65 |
| White bread |
2 slices |
70 |
More on Bone Health
PDF of above information.
March 3, 2010
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