Some Ways to Boost Calcium Intake
Some Ways to Boost Calcium Intake
Calcium
plays an important role in strengthening bones and teeth, but it also
helps muscles and nerves function properly. How much do you and your
kids need?
Kids (up to age 11): 700-900 mg daily
Pre-teens & Teenagers: 1,000-1,200 mg daily
Adults (ages 18-50): 1,000 mg daily
Adults (51 and older): 1,200 mg daily
There are many easy ways to boost your calcium intake by adding these foods into your family’s diet:
Add beans to soups, chili, and pasta dishes.
Stir some nuts into a yogurt cup as a snack.
Include leafy vegetables in baked casseroles such as lasagna.
Eat hot oatmeal made with rice, almond or coconut milk for breakfast.
Snack on crunchy broccoli instead of potato chips.
Substitute plain coconut milk for recipes that call for sour cream.
| High Calcium Foods | ||
| Tofu (beancurd) | 1 sm. square | 115 |
| Dried soya beans | 1 cup | 390 |
| Lentils | 1 cup | 230 |
| Baked beans | 4 tbsp. | 40 |
| Broccoli tops | 1 large stalk | 200 |
| Kai Lan | 1 cup | 116 |
| Spinach | 1 cup | 84 |
| Raw Almonds | 1 cup | 750 |
| Coconut Milk | 1 cup | |
| tapioca (dried) | 1 cup | 300 |
| navy beans (cooked, ready to eat) | 1 cup | 140 |
| cooked bok choy | 1 cup | 330 |
| Carrot juice, fresh | 1 cup | 57 |
| Molasses, blackstrap | per tablespoon | 176.2 |
| Sesame butter (unhulled sesame seeds) | per tablespoon | 63.9 |
Coconut milk provides a really good source of nutrition for those following a weight loss
regime because the saturated fat is composed of short-chain and
medium-chain fatty acids that are quickly and easily assimilated into
the body – the fatty acids do not end up as fat in the body like the
long-chain fatty acids in cow’s milk.
Leave a Reply