What is best source of calcium
16 High Calcium Foods (700 Calorie Meals) DiTuro Productions
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hi this is Daniel D taro last month I
published a video about the best sources
of vitamin D one reason for getting
adequate vitamin D is calcium absorption
calcium is an essential mineral and the
fifth most abundant element in the human
body calcium is element 20 in the
periodic table and located next to
sodium magnesium and potassium bones and
teeth need calcium and contain over 99%
of the calcium in your body calcium is
also required for your heart nerves and
blood clotting the current recommended
dietary allowance for adults is between
1,000 to 1,200 milligrams of calcium per
day the best food sources for calcium
include dairy leafy green vegetables
fish with edible bones and calcium
fortified foods the percent of calcium
for a 2,000 calorie diet is listed on
the Nutrition Facts label for calcium
rich foods 16 high calcium foods include
at number 16 sunflower seeds one ounce
of dried seeds provides about 20
milligrams of calcium about three and a
half ounces of fresh figs provides 35
milligrams one-half cup of cooked okra
popular in South Eastern cuisine has
about 60 milligrams of calcium white
beans that can be used in hundreds of
different recipes provides about 65
milligrams of calcium per 1/2 cup cooked
serving one ounce of roasted almonds has
about 75 milligrams while one half cup
of cooked mustard greens provides about
80 milligrams and far less calories than
seeds and nuts another low-calorie
source is cooked kale providing about 90
milligrams of calcium per 1/2 cup
serving a 1/2 cup serving of cooked
black-eyed also known as cow peas
provides about 105 milligrams of calcium
you also get about 100 milligrams of
calcium from five and a half ounces of
cooked rainbow trout cooked spinach has
about 120 milligrams of calcium per 1/2
cup cooked serving 2 ounces of firm tofu
used in many Asian dishes and vegan
recipes has about 150 milligrams of
calcium one ounce of dried chia seeds
has about 180 milligrams of calcium
equivalent to about 80 milligrams per
tablespoon 6 ounces of yogurt made from
cows milk has about 205 milligrams
one ounce of Swiss cheese provides about
250 milligrams
other popular cheeses provide between
145 to 335 milligrams of calcium hard
cheeses like Romano and Parmesan have
higher calcium levels than soft cheese
1/2 ounce of romano or parmesan provides
more calcium than one ounce of
mozzarella cheese cheese is made from
milk and 1 cup of cow's milk unfortified
has about 300 milligrams of calcium the
top spot goes to sardines with bones a 3
ounce serving has about 325 milligrams
sardines without bones would tie for
number 14 at 60 milligrams of calcium
for all you carnivores who limit or omit
dairy leafy greens and seafood from your
diet you should take a calcium
supplement because your diet may not
provide enough calcium the best sources
of
pterri calcium includes dairy fruits
vegetables especially leafy greens nuts
and seeds fish eaten with bones is
another source of dietary calcium most
of the calcium is in the bones the
current RDA is 1000 to 1200 milligrams
talk to your doctor about calcium
supplements if you do not eat a calcium
rich diet to absorb calcium
you must get enough vitamin D please
leave a comment if you have any
questions about this video thank you for
watching and healthy eating
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