How much calcium do you need a day? 9-18 years old: 1300 mg 19-50 years old: 1000 mg Sources of Cal
How much calcium do you need a day? 9-18 years old: 1300 mg 19-50 years old: 1000 mg Sources of Calcium: Dairy Yogurt (450 mg/cup) Milk (300 mg/cup) Soy Milk (200-400 mg/cup) Swiss or Gruyere Cheese (270 mg/cup) Sour Cream (250 mg/cup) Vegetables Spinach (240 mg/cup) Broccoli (180 mg/cup) Arugula (125 mg/cup) Chard or Okra (100 mg/cup) Fruit Figs, dried and uncooked (300 mg/cup) Orange Juice, calcium fortified (300 mg/8 oz) Tofu, firm (250-750/4 oz) Tofu, soft (120-390/4 oz) Grains Cereal (250-1000 mg/cup) Bread, calcium fortified (150-200 mg/slice) Oatmeal (100-150 mg/cup) Tortillas (85 mg/2 tortillas) Nuts and Seeds Sesame Seeds (280 mg/oz) Sesame Tahini (130 mg/2 tbsp) Almonds (80 mg/oz) Fish Sardines (370 mg/3oz) Mackerel, canned (250 mg/3 oz) Salmon, canned (170-210 mg/oz) (Source: UCSF Medical Center) -- source link
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