Just thought I would share this chart with you. We tend to be a little bit dairy obsessed in this country when it comes to calcium, but I believe a healthy diet is a varied diet, where we get all our daily nutrients from a range of foods. You might find that some vegetables have a higher amount of calcium per calorie than dairy, which is good for both the waistline and your bone density.
It is also important to note that calcium is only one of the nutrients involved in bone density and that a healthy diet overall can assist with our bone health.
Best sources are foods that contain calcium along with the important co-factors such as magnesium, phosphorus, as well as zinc, copper and boron. Vitamin D aids absorption
Foods which cause imbalance in calcium stores include excessive sodium, caffeine, the phosphates in carbonated beverages, and excessive consumption of protein.
|Food||Serving||Amount (MG)||Also contain important co-factors|
|Spinach||1 cup||244.8||Mag, zinc|
|Collard Green||1 cup||26.1||Mag|
|Yogurt||1 cup||447.4||Phos, zinc|
|Swiss chard||1 cup||101.5||Mag, zinc|
|Cheese, low fat||1 oz||183.1|
|Milk, low fat||1 cup||296.7||Phos|
|Goats milk||1 cup||325.7|
|Romaine lettuce||2 cups||40.3|
|Sesame seeds||¼ cup||351||Mag, Phos, zinc, copper|
|Broccoli||1 cup||74||Mag, zinc|
|Green beans||1 cup||57.5||Mag|
|Courgette||1 cup||48.6||Mag, zinc|
|Brussels Sprouts||1 cup||56.2|
|Crimini mushrooms||5 oz||25.5||Mag, zinc|