Let’s Talk About Calcium
Sue A. James, MS, RD, LDN
Calcium is the most abundant mineral in our bodies. Besides supporting our bones and teeth, calcium is also a mineral used when a muscle contracts. It circulates through our bodies in our blood stream. It is important to consume foods or drinks with calcium in order to keep our bones, muscles, and teeth healthy. This time of year many of the football players are getting treatments to keep their bones and muscles healthy and strong. The Ravens players make sure that they eat a variety of nutrients, especially calcium, to remain healthy through the rest of this season.
Some of the highest amounts of calcium can be found in milk and yogurt. It is best for most of us to choose low fat or fat free milk and yogurt. Some other foods that contain calcium but in smaller amounts are low fat pudding, cottage cheese and tofu. Fish like salmon and sardines actually contain calcium if you eat their bones. No kidding, they are sold in cans with their bones. Chew them well if you try these foods. Vegetables also contain small amounts of calcium. Eat spinach, broccoli, kale, and turnip greens to get a calcium boost .
The table below will tell you how much calcium is in some of the foods listed above. Shoot for 1300 milligRams of calcium per day since you are growing.
Stay strong and eat well!
|
Food or Beverage |
Calcium (milligRams) |
|
Milk (fat free, low fat), 8 ounces |
297-302 |
|
Yogurt, 8 ounces |
245-415 |
|
Low Fat Pudding, ½ cup |
153 |
|
Cottage Cheese, 1 cup |
138 |
|
Tofu, ½ cup |
138 |
|
Sardines, with bones, 3 oz. |
324 |
|
Salmon, with bones, 3 oz. |
181 |
|
Spinach, ½ cup |
120 |
|
Broccoli, ½ cup |
21 |
|
Kale, ½ cup |
99 |
|
Turnip Greens, ½ cup |
94 |
National Institutes of Health, Calcium Fact Sheet, 2009.
