Calcium

Do you know if you're getting enough calcium in your diet? Calcium is an important mineral that is most well-known for its role in bone health, but it also plays an important role in cell signaling, blood clotting, muscle contraction, and nerve function. The Recommended Daily Allowance (RDA) for calcium varies based on age and sex, and is the amount required for bone health and adequate storage. Find your age in the table below for your RDA.

Now that you've identified your RDA, let's talk about good sources of calcium. Probably the most well-known sources of calcium are milk and yogurt, but calcium is found in a variety of foods that you are probably already consuming regularly! 

High sources of calcium - 200mg or more per serving 

- 1/2 cup fortified cereal (200-670mg)

- 1 oz cheese (205-220mg) - Cheddar, mozzarella, muenster, provolone, jack, Swiss

- 3oz sardines (325mg)

- 1 cup milk (275-305mg) - the calcium content actually decreases the higher the fat content 

- 1 cup fortified soy or rice milk (300-370mg)

-1/4 cup fortified tofu (215mg)

- 8oz yogurt (275-450mg)

Moderate sources of calcium 50-200mg per serving

- 1oz almonds (75mg)

- 1oz blue or feta cheese (145mg)

- 2Tbsp parmesan cheese (110mg)

- 3oz canned crab (85mg)

- 1/2 cup spinach (135mg)

- 1/2 cup oatmeal (85mg)

- 3oz canned salmon with bones (180mg)

- 1/2 beans and peas (50-100mg)

- 1/2 greens (50-135mg) - beet, collard, mustard, kale, turnip, bok choy, spinach

- 1 orange (50mg)

- 3oz oysters, clams (80mg)

- 1/2 cup soybeans (130mg)

- 2, 6" flour tortillas (80mg)

- 1 medium sweet potato with skin (55mg)

These are just a FEW of the high and moderate sources of calcium and not including low (<50mg) or very low (<20mg) sources! I encourage you to go through your fridge, freezer, and pantry to see how many high and moderate calcium sources you currently have and see if you're meeting your RDA for daily calcium intake! 

Here's a look into my kitchen and the high/moderate sources of calcium I currently have on hand!