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Need More Calcium? 10 Foods That Will Help

Fitday Editor

If you are concerned about osteoporosis, then you need to know about these high calcium foods. By including foods from this list in your diet, you will reduce your chances of having painful bone disease, or even worse, bone fractures from calcium deficiency.

For adults ages 19-50, the government recommendation is 1,000mg of calcium per day. When taking supplements, as the amount of calcium ingested increases, the amount absorbed diminishes. However, if you are taking calcium supplements, it is recommended that you take no more than 500mg of a supplement at a time, or the rest will most likely be lost in your stool. Adding manganese (5 mg), copper (2.5 mg) and zinc (15 mg) in combination with a calcium supplement (1,000 mg/day) has been shown to increase calcium absorption over calcium alone.

Food # 1: Yogurt

Plain low-fat varieties contain 415 mg of calcium per 8 oz. portion.

Food # 2: Milk

One cup of non-fat milk contains 302 mg of calcium. For an added punch, stir in some powered milk. One tablespoon contains a whopping 150mg of extra calcium.

Food # 3: Sardines

3 ounces of the oil packed variety (with the bones) contains 324mg of calcium. Don't like sardines? Canned salmon with bones carries 181mg of calcium per 3 oz. portion.

Food # 4: Leafy Greens

Spinach is packed with calcium, a cup of cooked spinach contains 245mg of calcium. The same size serving of collard greens has 266mg of calcium. One cup of Swiss chard contains 102 mg, while one cup of kale has 92 mg.

Food # 5: Blackstrap Molasses

At a 137 mg of calcium per tablespoon, molasses is a great sweetener for your food.

Food # 6 : Broccoli

Two cups of cooked broccoli contains 124 mg of calcium. To increase the calcium content, add cheese sauce for a delectable side dish and even more calcium.

Food # 7 : Nuts

A surprise to many, nuts are an excellent calcium-rich snack. Twelve Brazil nuts contain 90 mg of calcium, while 23 almonds contain 75 mg.

Food # 8 : Celery

Two cups of raw celery logs in at 81 mg. Pair with low-fat cream cheese, sour cream, or yogurt as a dip, and claim extra calcium.

Food # 9 : Fruit

One medium papaya has 73 mg, while a medium orange contains 52 mg.

Food # 10 : Flax Seeds

Two tablespoons of flax seeds contain 52 mg of calcium.

Eating a balanced diet that is rich in dairy, cereals and fruits and vegetables will help you meet your calcium needs in a natural way, while giving you the benefit of additional vital minerals and nutrients. In addition, you will enjoy the benefits of more flavor and variety in your meals.

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