Other ways to get Calcium.

Since we talked about this in class this week I just want to give you guys some different options to get your calcium. Here is a list of well absorbed calcium.

• Soybeans    1 cup 175 mg 
• Tofu           4oz  200-300mg
• Bok Choy  1cup  158mg
• Broccoli  cooked  1 cup   178mg
• Collards  1 cup 357
• Chinese Cabbage  3.5 oz    105mg
• Kale  cooked 1 cup 179
• Mustard Greens   cooked   1 cup   179mg
• Okra  1 cup  172 mg
• Turnip Greens   1 cup   249 mg
• Almonds    1/4 cup   89mg
• Almond Butter     2 TBSP   128mg
• Tahini        2 TBSP 128mg

 Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium.


As you can see there a many more sources of calcium out there while one 8oz glass of milk is the easiest at 300mg per 8oz it is not the only way. As most of you already know we are not milk drinker in my house but we all have strong bones and the girls are growing like weeds. luckily the girls like broccoli and I can slip the tofu in with them knowing. Also almonds and almond butter are a favorite!
Hope this gave you some new ideas on how to get that calcium in. As adults we need 1000mg a day and we can get it with what we eat.