Friday, October 5, 2012

About calcium

It is necessary to eat calcium related food for every people in every age. Calcium will give strength to your bone and will keep you active. In the Previous article we have discussed about many useful thing about calcium. Now we are giving dietary requirements and food sources of calcium. Following information about calcium will help you to know which food contain how much calcium. It will help to choose food for your daily requirement.

Daily dietary requirements:

Talk to your pediatrician before giving a child any nutritional supplement, including calcium.

Birth - 6 months: 200 mg
7 months - 1 year: 260 mg
1 - 3 years: 700 mg
4 - 8 years: 1000 mg
9 - 18 years: 1,300 mg


19 - 50 years: 1,000 mg
Women 51 years and older: 1,200 mg
Men 51 - 70 years: 1,000 mg
Men older than 70: 1,200 mg
Pregnant and breastfeeding women under 19 years: 1,300 mg
Pregnant and breastfeeding women 19 years and older: 1,000 mg

Food Sources of Calcium:

Milk, canned, condensed, sweetened: calcium 869mg, serving 306grams.

Cheese sauce, prepared from recipe: calcium 756mg, serving 243grams.

Milk, canned, evaporated, nonfat: calcium 756mg, serving 256grams.

Milk, canned, evaporated, without added vitamin A: calcium 658mg, serving 252grams.

Cheese, ricotta, whole milk: calcium 509mg, serving 246grams.

Milk shakes, thick vanilla: calcium 457mg, serving 313grams.

Milk shakes, thick chocolate: calcium 396mg, serving 300grams.

Yogurt, fruit, low fat, 10 grams protein per 8 ounce: calcium 345mg, serving 227grams.

Milk, nonfat, fluid, with added vitamin A (fat free or skim): calcium 301mg, serving 245grams.

Chocolate-flavor beverage mix, powder, prepared with milk: calcium 301mg, serving 266grams.

Sauce, homemade, white, medium: calcium 295mg, serving 250grams.

Milk, fluid, 3.25% milkfat: calcium 290mg, serving 244grams.

Milk, chocolate, fluid, commercial, lowfat: calcium 288mg, serving 250grams.

Milk, chocolate, fluid, commercial, reduced fat: calcium 285mg, serving 250grams.

Milk, dry, nonfat, instant, with added vitamin A: calcium 283mg, serving 23grams.

Milk, chocolate, fluid, commercial: calcium 280mg, serving 250grams.

Yogurt, plain, whole milk, 8 grams protein per 8 ounce: calcium 275mg, serving 227grams.

Cheese, swiss: calcium 272mg, serving 28.3grams.

Cheese, provolone: calcium 214mg, serving 28.35grams.

Cheese, mozzarella, part skim milk, low moisture: calcium 207mg, serving 28.35grams.

Cheese, cheddar: calcium 204mg, serving 28.35grams.

Cheese, muenster: calcium 203mg, serving 28.35grams.

Cornmeal, self-rising, degermed, enriched, yellow: calcium 483mg, serving 138grams.

Wheat flour, white, all-purpose, self-rising, enriched: calcium 423mg, serving 125grams.

Bread, indian (Navajo) fry: calcium 373mg, serving 160grams.

Biscuits, plain or buttermilk, prepared from recipe: calcium 237mg, serving 10grams.

Collards, frozen, chopped, cooked, boiled, drained, without salt: calcium 357mg, serving 170grams.

Rhubarb, frozen, cooked, with sugar: calcium 348mg, serving 240grams.

Potatoes, au gratin, home-prepared from recipe using butter: calcium 292mg, serving 245grams.

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt: calcium 277mg, serving 190grams.

Spinach, canned, drained solids: calcium 272mg, serving 214grams.

Soybeans, green, cooked, boiled, drained, without salt: calcium 261mg, serving 180grams.

Turnip greens, frozen, cooked, boiled, drained,without salt: calcium  249mg, serving 164grams.

Spinach, cooked, boiled, drained, without salt: calcium 245mg, serving 180grams.

Spinach souffle, home-prepared: calcium  230mg, serving 136grams.

Collards, cooked, boiled, drained, without salt: calcium 226mg, serving 190grams.

Leavening agents, baking powder, low-sodium: calcium 217mg, serving 5grams.


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