Calcium

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The U.S. RDA for calcium is 1,000 milligrams per day. The U.S. RDA

given is for adults (except pregnant or lactating women) and children

over 4 years of age. August 1997 were set at 1000 milligrams for men

and women aged 19 - 50 and 1200 milligrams for individuals older than

age 50.

 

 

The following information was taken out of the Allergies Disease in

Disguise.

 

Here is some interesting facts: Sources of Calcium

 

It is possible to get enough calcium in your diet without using dairy

products. The following list of non-dairy food shows that daily calcium

requirements can be met without using whole cow's milk which contains

only 288mg of calcium per cup.

 

Seeds and Nuts:

1 cup Sesame seed 2,200 mg calcium

1 cup almonds 600 mg calcium

1 cup hazelnuts 424 mg calcium

1 cup sunflower seeds 260 mg calcium

1 cup walnuts 216 mg calcium

 

Nut Butters

3 oz.sesame butter 843 mg calcium

3 oz. almond butter 225 mg calcium

3 oz. hazlenut butter 159 mg. calcium

3 oz. sunflower seed butter 99 mg. calcium

3 oz. cashew butter 36 mg calcium

3 oz. peanut butter 15 mg. calcium

note: Peanut butter is not recommended as it delivers the least calcium

and is the most allergic.

 

Nut Milk makes good subsitute for cow's milk as it is very high in

calcium and good source of essential fatty acids necessary for health.

Nut milks can be used on cereals, in recipes, or for drinking from a

glass. A Nut Milk made from two ounces of sesame seeds and two ounces of

almonds will contain 712 mg of calcium per cup. NOt milk containing

three ounces of sesame seed and two tablespoons of Barbados Molasses

will yield approxiamtely 940 mg of calcium per cup.

 

Since the calcium in nut milks has not been heated or cooked, it is

highly absorbable and can be easily digested. Another way to add calcium

to foods is to sprinkle sesame seeds on cereals, salads, casseroles and

all vegetable dishes.

 

Vegetables-1/2 cup portions

 

Lamb's quarter 232 mg calcium

collard greens 74 mg calcium

turnip greens 53 mg calcium

mustard greens 52 mg. calcium

swiss chard 51 mg calcium

okra 50 mg calcium

kale 47 mg calcium

parsley 39 mg calcium

green beans 29 mg calcium

asparagus ( 6spears) 22 mg calcium

green peas 22 mg calcium

broccoli 21 mg calcium

watercress 20 mg calcium

cabbage 18 mg calcium

spinach 16 mg calcium

1 med. artichoke 47 mg calcium

1 med. avacado 19 mg. calcium

1 med. carrot 19 mg. calcium

 

Molasses:

1 tbsp. blackstrap molasses 137 mg. calcium

1 tbsp. Barbados molasses 49 mg. calcium

 

Beans and Rice- 1 cup portions

 

soybeans 460 mg calcium

tofu 258 mg calcium

navy beans 128 mg calcium

three bean salad 88 mg calcium

pinto beans 82 mg calcium

garbanzo beans 80 mg calcium

kidney beans 50 mg calcium

wild rice 30 mg calcium

brwon rice 23 mg calcium

 

Seaweed - 3 1/2 oz. protions

 

wakame 150 mg calcium

irish moss 72 mg calcium

kelp 68 mg calcium

agar 54 mg calcium