CALCIUM FOR WOMEN

No doubt you know how important this mineral is in keeping your bones healthy. Osteoporosis cannot be cured, but you can prevent it by building strong bones early in life by eating a calcium-rich diet. This is especially important for young girls between the ages of 8 and 16, when most bone density is formed. Calcium may also help ease some of the symptoms of premenstrual syndrome. And if you’re taking a medication that causes bone loss, you need to get plenty of this important mineral each and every day.

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Recommended Dietary Allowance (RDA) of

Calcium for Females

AGE RDA (MILLIGRAMS)

Children, aged 4-8 years 800 mg

Children, aged 9-12 1300 mg

Teenagers, 13-18 years 1300 mg

Adults, aged 19-50 years 1000 mg

Adults over 50 years 1200 mg

pregnant women 1000 mg

Breastfeeding 1000 mg

Reprinted with permission from Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, Copyright © 1999 by the National Academy of Sciences. Courtesy of the National Academy Press, Washington, D.C.

Calcium in Foods CALCIUM FOOD (MILLIGRAMS)

Dairy Foods

Milk, Lactaid, 1 cup (250 ml) 300 mg

Milk, calcium enriched, 1 cup (250 ml) 420 mg

Carnation Instant Breakfast, with 1 cup milk (250 ml) 540 mg

Chocolate milk, 1 cup (250 ml) 285 mg

Cheese, cheddar, 1.5 oz (45 g) 300 mg

Cheese, Swiss or Gruyere, 1.5 oz (45 g) 480 mg

Cheese, mozzarella, 1.5 oz (45 g) 269 mg

Cheese, cottage, 1/2 cup (125 ml) 75 mg

Cheese, ricotta, 1/2 cup (125 ml) 255mg

Evaporated milk, 1/2 cup (125 ml) 350 mg

Light sour cream, 1/4 cup (60 ml) 120 mg

Pudding, low-fat Healthy Choice, 1/2 cup (125 ml) 110 mg

Skim milk powder, dry, 3 tbsp (45 ml) 155 mg

Yogurt, plain, 3/4 cup (175 ml) 300 mg

Yogurt, fruit, 3/4 cup (175 ml) 250 mg

Non-Dairy Sources of Calcium

Soybeans, 1 cup cooked (250 ml) 175 mg

Soybeans, roasted, 1/4 cup (60 ml) 60 mg

Soy beverage, 1 cup (250 ml) 100 mg

Soy beverage, fortified (So Good), 1 cup (250 ml) 330 mg

Baked beans, 1 cup (250 ml) 150 mg

Black beans, 1 cup (250 ml) 102 mg

Kidney beans, 1 cup cooked (250 ml) 69 mg

Lentils, 1 cup cooked (250 ml) 37 mg

Tempeh, 1 cup cooked (250 ml) 154 mg

Tofu, raw, firm, with calcium sulphate, 4 oz (120 g) 260 mg

Tofu, raw, regular, with calcium sulphate, 4 oz (120 g) 130 mg

Sardines, 8 small (with bones) 165 mg

Salmon, 1/2 can drained (with bones) 225 mg

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