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When
thinking of calcium, most people immediately reach out for the milk carton in
the fridge. Here is a list of alternative, good sources of calcium with the
added advantage that they actively boost calcium levels without leaching any
(see in this context my article on
Osteoporosis).
Current
recommended calcium intake is 800mg per day. Remember though that focusing on
calcium alone is adopting a myopic view towards bone health.
|
Food |
Mg calcium per 100g edible portion |
Food |
Mg calcium per 100g
edible portion |
|
Roasted sesame
seeds |
989 |
Full fat and reduced fat milk |
119 |
|
Sesame seeds, raw |
975 |
Sunflower seeds,
raw |
116 |
|
Blackstrap
molasses |
860 |
Hazelnuts, raw |
114 |
|
Tofu prepared with
calcium sulfate |
683 |
Spinach, raw |
99 |
|
Sesame seed paste
(tahini) |
426 |
Oatmeal, prepared
with water |
98 |
|
Canned sardines in
oil (inc. bones) |
382 |
Tempeh, cooked |
96 |
|
Tofu |
345 |
Rye bread |
73 |
|
Almonds |
248 |
Wholemeal bread |
72 |
|
Soya flour |
206 |
Kale |
72 |
|
Kelp |
168 |
Quinoa |
60 |
|
Rocket |
160 |
Dried apricots |
55 |
|
Brazil nuts |
160 |
Seedless raisins |
50 |
|
Dried figs |
162 |
Green beans |
44 |
|
Amaranth, cooked |
153 |
Broccoli |
40 |
|
Wakame (seaweed) |
150 |
Green leaf lettuce |
36 |
|
Soya milk,
fortified |
150 |
Broad beans |
36 |
|
Spinach, cooked |
136 |
Fresh figs |
35 |
|
Parsley |
138 |
|
|
|
Watercress |
120 |
|
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Source: USDA National Nutrient Database
© Vardit Kohn, Natural Nutritionist,
June 2005 No part of this article may be copied or reproduced without prior
written consent.
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