Post by caronz on May 26, 2008 10:22:24 GMT 12
Do you know what the recommended calcium intake is for optimum health?
Calcium is vital in the formation of strong bones & teeth & also for the maintenance of regular heartbeat & the transmission of nerve impulses. It is needed for muscle growth & contraction & for the prevention of muscle cramps
And it helps in the prevention of Osteoporosis
I have one boy who does not eat yoghurt or put milk on his porridge but likes cheese, thats a lot of cheese to eat though..lol
Tinned fish with bones is a good start
Age mg Calcium per day
Young Children (1 - 7 yrs) 600 - 700
Children (8 - 11 yrs) 800 - 900
Older Children (12 - 15 yrs) 1000 - 1200
Adolescents (16 - 18 yrs) 800 - 1000
Adults 800
Women after menopause 1000
Pregnant & Breastfeeding Women 1500
Type of Food Approx Serving Size Approx Measurement Calcium (milligrams)
Whole milk 1 cup 244 ml 291
Low fat milk 2% 1 cup 244 ml 297
Cheese 2 slices 28 grams 204
Edam 2 slices 28 grams 207
Sour cream 1 cup 230 grams 268
Cottage cheese (low fat) 1 cup 226 grams 155
Yoghurt (plain) 1 cup 227 grams 274
Yoghurt (plain, low fat)) 1 cup 227 grams 415
Icecream (vanilla) 1/2 cup 60 grams 88
Egg (boiled) 1 50 grams 28
Tofu 3 x 2.5 cm cubes 125 grams 200
Tinned fish with bones 1/2 large tin 110 grams 300
Sardines 2 24 grams 92
Shrimps - 85 grams 33
Snapper (baked) - 85 grams 34
Avocado 1 200 grams 22
Kiwifruit 1 76 grams ml 20
Orange 1 130 grams 52
Rhubarb 1 cup 122 grams 105
Alfalfa sprouts 1 cup 33 grams 10
Broccoli (cooked) 1/2 cup 78 grams 89
Spinach (cooked) 1/2 cup 90 grams 122
Potato (boiled) 1 135 grams 10
Soybeans (cooked) 1 cup 172 grams 175
Chickpeas (cooked) 1 cup 164 grams 80
Tahini 1 tablespoon 10 grams 120
Peanuts (dry, roasted) 1 cup 244 ml 291
Low fat milk 2% 1 handful 28 grams 15
Hazelnut 1 handful 28 grams 53
Sunflower seeds 1 handful 28 grams 33
Wheat bread 1 slice 24 grams 30
Blackstrap Molasses 1 tablespoon 20 grams 137
www.healthy.co.nz/ailment-2135.html
Calcium is vital in the formation of strong bones & teeth & also for the maintenance of regular heartbeat & the transmission of nerve impulses. It is needed for muscle growth & contraction & for the prevention of muscle cramps
And it helps in the prevention of Osteoporosis
I have one boy who does not eat yoghurt or put milk on his porridge but likes cheese, thats a lot of cheese to eat though..lol
Tinned fish with bones is a good start
Age mg Calcium per day
Young Children (1 - 7 yrs) 600 - 700
Children (8 - 11 yrs) 800 - 900
Older Children (12 - 15 yrs) 1000 - 1200
Adolescents (16 - 18 yrs) 800 - 1000
Adults 800
Women after menopause 1000
Pregnant & Breastfeeding Women 1500
Type of Food Approx Serving Size Approx Measurement Calcium (milligrams)
Whole milk 1 cup 244 ml 291
Low fat milk 2% 1 cup 244 ml 297
Cheese 2 slices 28 grams 204
Edam 2 slices 28 grams 207
Sour cream 1 cup 230 grams 268
Cottage cheese (low fat) 1 cup 226 grams 155
Yoghurt (plain) 1 cup 227 grams 274
Yoghurt (plain, low fat)) 1 cup 227 grams 415
Icecream (vanilla) 1/2 cup 60 grams 88
Egg (boiled) 1 50 grams 28
Tofu 3 x 2.5 cm cubes 125 grams 200
Tinned fish with bones 1/2 large tin 110 grams 300
Sardines 2 24 grams 92
Shrimps - 85 grams 33
Snapper (baked) - 85 grams 34
Avocado 1 200 grams 22
Kiwifruit 1 76 grams ml 20
Orange 1 130 grams 52
Rhubarb 1 cup 122 grams 105
Alfalfa sprouts 1 cup 33 grams 10
Broccoli (cooked) 1/2 cup 78 grams 89
Spinach (cooked) 1/2 cup 90 grams 122
Potato (boiled) 1 135 grams 10
Soybeans (cooked) 1 cup 172 grams 175
Chickpeas (cooked) 1 cup 164 grams 80
Tahini 1 tablespoon 10 grams 120
Peanuts (dry, roasted) 1 cup 244 ml 291
Low fat milk 2% 1 handful 28 grams 15
Hazelnut 1 handful 28 grams 53
Sunflower seeds 1 handful 28 grams 33
Wheat bread 1 slice 24 grams 30
Blackstrap Molasses 1 tablespoon 20 grams 137
www.healthy.co.nz/ailment-2135.html