By Dr. Faith Christensen
HOW TO MAXIMIZE YOUR CALCIUM UPTAKE AND UTILIZATION
- Eat fresh foods
- Add some vinegar or lemon juice to water cooking bones or beans
- Sunshine or Vitamin D supplements are helpful
- Weight bearing and resistance exercise builds bones
- Maintain adequate gastric hydrochloric acid levels
DIETARY REFERENCE INTAKES FOR ELEMENTAL CALCIUM (2)
Children
- 1-3 years 500 milligrams (mg)
- 4-8 years 800 mg
- 9-18 years 1,300 mg
Men and Women
- 19-50 years 1,000 mg
- 51+ years 1,200 mg
Pregnant, lactating and postmenopausal women
- under 19 1,200 mg
- 19-50 years 1,000 mg
The daily upper intake level for calcium is 2.5 grams (2,500 mg) for everyone over one year of age. Calcium replacement requirements can be estimated by clinical condition or serum calcium determinations. Calcium carbonate anad calcium citrate are the two most commonly used forms of calcium. Calcium carbonate contains 400 mg elemental calcium per gram while calcium citrate contains 211 mg elemental calcium per gram.
(1,000 mg elemental calcium = 2,500 mg calcium carbonate = 4,700 mg calcium citrate)
Springs Natural Medicine offers comprehensive dietary advice and solutions for weight loss and metabolism support. Phone consultations are also available. Contact Springs Natural Medicine today!
Calcium Content of Specific Foods
(1 cup measure, unless otherwise stated)
Fruits Ca in milligrams Ca in mg
Avocado, Florida, 1 med 33 Fennel bulb, sliced, raw 43
Blackberries, raw 46 Garden cress, raw 40
Blueberries, frzn, unsweetened 44 Kale, fresh, chopped, steamed 210
Breadfruit, raw, 1 small 36 Kohlrabi, sliced, boiled 76
Currants, zante, dried 68 Lambsquarters, chopped, steamed 464
Dates, dried (10) 124 Leeks, chopped, raw 60
Elderberries, raw 27 Lettuce, shredded, raw 38
Figs, dried (1) 55 Mustard greens, cooked 450
Gooseberries, raw 38 Okra, sliced, boiled 100
Grapefruit, raw (1 med) 28 Onions, chopped, raw 32
Jackfruit, raw 78 Parsley, chopped, raw 82
Kiwifruit, raw (1 med) 20 Parsley, sliced, boiled 912
Loganberries, frozen 38 Parsnips, sliced, boiled 58
Mango, raw (1 med) 21 Peas, green, raw 36
Mulberries, raw 55 Potato, w/ skin baked (1 med) 20
Orange, raw (1med) 56 Pumpkin, canned 64
Orange juice, (fresh) 27 Rhubarb, frozen, raw 266
Papaya, raw (1 med) 72 Rutabaga, cubed, boiled 72
Pineapple, pieces (in juice) 34 Salsify, sliced, boiled 64
Pricklypear, raw (1 med) 58 Sauerkraut, canned 72
Prunes, dried, cooked 48 Shallots, chopped, raw 64
Raisins, seedless 74 Snow peas, raw 62
Raspberries, raw 27 Spinach, chopped, raw 80
Strawberries, raw 21 Spinach, cooked 250
Tamarind, raw 89 Squash – summer (cooked) 8
Squash – winter
Vegetables Acorn, cubed, baked 90
Artichoke, boiled (1 med) 54 Butternut squash, boiled 84
Arugula, raw 32 Hubbard/Spaghetti 34
Asparagus, boiled (12 spears) 36 Sweet potato baked w/ skin (1 med) 32
Beans, green, snap, boiled 58 Taro, Tahitian, sliced, cooked 202
Bean sprouts 320 Turnip, cubed, boiled 36
Beans, wax, cut, canned 174 Turnip greens, cooked 450
Beet greens, boiled 165 Watercress, chopped, raw 40
Bok choy, raw 250 Swiss chard 125
Bok choy, cooked 330 Shepherds Purse, cooked 300
Borage, boiled 235 Rutabaga greens 100
Broccoli, raw 160
Brussel sprouts, boiled 56 Beans, dried & boiled
Cabbage, shredded, raw 32 Adzuki beans 63
Carrots , sliced, boiled 48 Black Beans 47
Cassava, raw 209 Broadbeans (fava) 62
Cauliflower, pieces, raw 28 Chickpeas/Garbanzos 340
Celeriac, raw 99 Cowpeas/blackeye peas 212
Celery, diced, boiled 64 Cranberry beans 89
Collard greens, cooked 360 Kidney beans 50
Dandelion greens, boiled 146 Lentils 70
Eggplant, raw 30 Lima beans, large, canned 50
Beans, dried & boiled (cont.) Ca in mg Nuts, Nut Butters, Seeds Ca in mg
Mung beans 55 Acorns 120
Navy beans 128 Almonds 660
Pinto beans 95 Almond Butters 670
Refried beans, canned 118 Brazilnuts 400
Soybeans, mature 175 Butternuts 120
Split peas 20 Cashews 104
White beans 161 Filberts/Hazelnuts 450
Hazelnut Butter
Grains Flax seeds, linseed 616
Amaranth grain, boiled 276 Ginko nuts 48
Amaranth flour 407 Hickory nuts 136
Arrowroot flour 51 Lotus seeds 368
Barley, pearled 57 Macadamia nuts 160
Brown rice, cooked 20 Peanuts 136
Buckwheat flour, whole groat 49 Peanut butter
Carob flour 359 Pecans 80
Cassava flour 193 Pilinuts 328
Corn flour (masa), enriched 150 Pine nuts 56
Corn meal, whole grain 50 Pistachios, shelled 304
Cottonseed flour, lowfat 1080 Pumpkin seeds, dried 96
Garbanzo flour 324 Safflower kernels, dried 176
Millet flour 92 Sesame seeds (1 Tbsp) 70
Oat bran, raw 54 Tahini, sesame butter 426
Oatmeal, uncooked 40 Soybean nuts, dry roasted 464
Oatmeal regular, cooked 20 Sunflower seeds 260
Potato flour 60 Sunflower butter 120
Quinoa grain, cooked 80 Walnuts 280
Quinoa flour 324 Cashew butter 96
Rice 25 Coconut milk 36
Sorghum 54 Cottonseed kernels, roasted 160
Soy meal, defatted 297
Soybean flour, lowfat 165 Dairy Products
Sweet potato flour 115 Goat milk 315
Tapioca, dried 407 Buttermilk 300
Tricale flour, whole grain 45 Whole milk 290
Whole wheat flour 40 Breast milk 80
Yogurt 270
Soybean Products Cottage cheese 230
Miso 184 Ice cream 200
Tempeh 154 Butter (1 Tbsp.) 45
Tofu 260 Swiss cheese (1 oz) 260
Tofu, firm 516 Edam cheese (1 oz) 220
Cheddar cheese (1 oz) 215
Sea Vegetables Parmesan cheese (1 Tbsp) 70
Agar, dried 1438
Arame, dried (25 grams) 290 Fish
Carragheen, dried 2036 Raw oysters 300
Dulse, dried 681 Shrimp 130
Hijiki, dried (25 grams) 350 Salmon w/ bones 490
Irishmoss, raw 166 Mackerel canned w/ bones 680
Kelp (kombu), dried 386 Sardines canned w/ bones 1000
Kombu, dried (25 grams) 200
Laver (nori), dried 1081 Sprouts
Seagirdle, dried 2196 Alfalfa 25
Seahair, dried 1764 Mung 35
Wakame 325 Soy 50
Nut Milks Misc.
Sesame butter (100 gm) + Blackstrap molasses (2 Tbsp) 280
2 Tbsp molasses + water = 400 Corn tortillas (2) 120
Almond butter (100 gm) +
honey + water = 300
Filbert butter (100 gm) +
maple syrup + water = 200
Resources
- Mahan, K et al. Food, Nutrition, and Diet Therapy. Philadelphia: Saunders, 1996.
- Jellin JM, Batz F, Hitchens K. Pharmacist’s Letter/Prescriber’s Letter Natural Medicines Comprehensive Database. Stockton CA: Therapeutic Research Faculty; 1999: p. 185.
