Your Guide to Calcium
Most of us know that calcium is required for healthy bones and teeth. It also helps regulate blood pressure, heartbeat and blood clotting. What we may not know is the amount actually required to do the job. Adults need between 1500 and 2000 milligrams each day. Look at the list below to estimate how much you are getting. If it’s not enough, consider taking a calcium supplement. Remember that up to about age 28 we build bones. During adulthood we simply maintain what we’ve acquired and after about age 60, our body works at minimizing bone loss.
- Milk (1 cup) 300mg
- Yogurt (3/4 cup) 300mg.
- Cheese (1 oz.) 200mg.
- Tofu (made with calcium 1/4 cup) 125mg.
- Almonds 95mg.
- Orange (1 medium) 55mg.
- Mustard Greens (1/2 cup) 50mg.
- Broccoli (1/2 cup) 35mg.
Calcium in food is usually the best, most easily absorbed source.
© “Wellness Matters”, Fall 1999, used with permission.
