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FOOD SOURCES OF CALCIUM
FOOD SOURCES HIGH IN CALCIUM RDA FOR CALCIUM
Dairy productsSalmon, sardines, oysters, herringSeaweedDark green leafy
vegetables Broccoli Dried beans and peas Nuts and seeds Sprouts Brewer’s
yeast Blackstrap molassesWhole grains Herbs: Borage, lambs quarters,
wild lettuce, amaranth, nettles, campion, burdock, and yellow dock leaves
800 mg/day 1200 mg/day Pregnant/Lactating Optimal levels: 1000-1500
mg Therapeutic if taking low quality, poorly absorbed forms, i.e. calcium
carbonate. These forms usually contain lead.Optimal dose is much less
if taking physiological forms. Excessive calcium consumption will deplete
other minerals, may cause kidney stones or bone spurs. Include dietary
intake when determIning dose.
CALCIUM CONTENT OF FOODS
Dairy (Milligrams) (1 cup) Goat milk 315 Skim milk 300 Buttermilk 300
Whole milk 290 Breast milk (average) 80Yogurt 270 Cottage cheese 230
Ice cream 200 Butter (1 Tbsp=3) 45 Swiss cheese (1 oz) 260 Edam cheese
(1 oz) 220 Cheddar cheese (1 oz) 215 Parmesan (1 Tbsp grated) 70 Miscellaneous
(Milligrams) Blackstrap molasses 280 Dark Green Leafy (Milligrams)Vegetables
(1 cup cooked) Collard 360 Shepard’s Purse* 300 Bok choy 250 Kale
210 Parsley* 200 Mustard greens 190 Broccoli (1 stalk) 160 Spinach*
230 Dandelion greens 150 Chard 125 Rutabaga 100 Leaf or Romaine lettuce
40 Head lettuce 10* Contain oxalic acid and other phytic acids that
binds calcium. Steam these vegetables to keep this from happening.
CALCIUM CONTENT OF FOODS (Continued)
Seafood (Milligrams) (3 oz) Sardines with bones 370 Salmon, red (4
oz) 285 Oysters 90 Smoked Salmon 15 Seaweed (Milligrams) (25 grams)
Hijiki 350 Wakame 325 Arame 290 Kombu 200
Beans and Peas (Milligrams) (1 cup cooked) Navy beans 140 Pinto 100
Garbanzo beans 95 Limas/black beans 60 Lentils and kidneys 50 Peanuts
(1/4 cup) 25 Split peas 20 Grains (Milligrams) (1 cup dry) Masa Harina
140 Tortillas (2) 120 Cornmeal 24 Cornmeal (degermed) 8Whole wheat flour
50 White enriched flour 20 Oats 40 Rice 25
Sprouts (Milligrams) (1 cup raw) Mung 35 Alfalfa SUPPLEMENTS Nuts and
Seeds (Milligrams) (1 Tbsp) Sesame seeds 70 Tahini-sesame butter 20
Pumpkin seeds 20 Sunflower seeds 10 Peanuts 7
Ask us about mineral testing. Take a high quality mineral supplement.
Recommendations include Bio-CMP, Ca/Mg-Plus, Osteo-B Plus, and others.
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