Calcium Food Sources - A Pregnant Woman"s Guide To Avoid Having Too Less or Too Much
Since having too much or too less calcium won't do good, a pregnant woman must make sure that she's having just the right amount of calcium each day - that is, not less than 1000mg but not more than 2,500.
This must also come with adequate supply of vitamin D since it helps our body absorb calcium.
Exposing your skin to mild sunshine for ten minutes each day will make your body produce 90% of the vitamin D you need.
As a guide, here's a list of some foods together with their respective calcium content: Calcium food sources (vegetables) Food Source -- Serving Size (cup, except when mentioned) -- Calcium Content (mg) Spinach (boiled) -- 1-- 244.
80 Collard green (boiled) -- 1-- 226.
10 Turnip greens (cooked) -- 1 -- 197.
28 Kelp -- 1-- 134.
40 Mustard greens (boiled) -- 1-- 103.
60 Kale (boiled) -- 1-- 93.
60 Broccoli (steamed) -- 1-- 74 Green beans (boiled) -- 1-- 57.
50 Brussel sprouts (boiled) -- 1-- 56.
16 Summer squash -- 1 c -- 48.
60 Calcium food sources (fruits) Food Source -- Serving Size (cup, except when mentioned) -- Calcium Content (mg) Acai berry (powder) -- 100 grams -- 260 Orange (raw) -- 1 large -- 74 Apricots (dried) -- 1-- 70 Goji berries (dried) -- 100 grams -- 65 Pineapple juice (unsweetened) -- 1-- 33 Cherries (sweet, frozen) -- 1-- 31 Lemon juice -- 1-- 27 Strawberries (canned, frozen, raw) -- 1-- 25.
35 Mangosteen -- 1-- 24 Avocado -- 1-- 18 Calcium food sources (seed, nut, herbs, and spices) Food Source -- Serving Size -- Calcium Content (mg) Sesame seeds -- 0.
25 cup -- 351 Almonds -- 1 cup -- 162 Chickpeas -- 1 cup -- 105 Tomato paste -- 1 can-- 94 Basil (dried ground) -- 2 tsp -- 63.
40 Cinnamon (ground) -- 2 tsp -- 55.
68 Thyme (dried, ground) -- 2 tsp -- 54.
16 Garlic -- 1 oz -- 51.
31 Oregano (dried, ground) -- 2 tsp -- 47.
28 Fennel (raw, sliced) -- 1 cup -- 42.
64 Other sources Food Source -- Serving Size -- Calcium content (mg) Sardines (drained with bones) -- 3 oz -- 324 Mineral water -- 1 litre -- 208 Pink salmon (with liquid and bones) -- 3 oz -- 181 Blackstrap molasses -- 2 tsp -- 117 Tofu (raw) -- 4 oz -- 100 Egg (medium-sized) -- 1piece-- 55 Spring water -- 1 litre -- 21.
8 You might have been wondering why I did not include milk or any dairy product on the list.
They're supposed to be the best and richest source of calcium, right? Well, that's also what I knew before.
Now I'm convinced that almost all milk and dairy products nowadays, are not as good source of calcium as they were before.
And as evident on the list above, there are plenty of foods that can rival, if not beat, the 'supposed' calcium content of milk and other dairy products today.
This must also come with adequate supply of vitamin D since it helps our body absorb calcium.
Exposing your skin to mild sunshine for ten minutes each day will make your body produce 90% of the vitamin D you need.
As a guide, here's a list of some foods together with their respective calcium content: Calcium food sources (vegetables) Food Source -- Serving Size (cup, except when mentioned) -- Calcium Content (mg) Spinach (boiled) -- 1-- 244.
80 Collard green (boiled) -- 1-- 226.
10 Turnip greens (cooked) -- 1 -- 197.
28 Kelp -- 1-- 134.
40 Mustard greens (boiled) -- 1-- 103.
60 Kale (boiled) -- 1-- 93.
60 Broccoli (steamed) -- 1-- 74 Green beans (boiled) -- 1-- 57.
50 Brussel sprouts (boiled) -- 1-- 56.
16 Summer squash -- 1 c -- 48.
60 Calcium food sources (fruits) Food Source -- Serving Size (cup, except when mentioned) -- Calcium Content (mg) Acai berry (powder) -- 100 grams -- 260 Orange (raw) -- 1 large -- 74 Apricots (dried) -- 1-- 70 Goji berries (dried) -- 100 grams -- 65 Pineapple juice (unsweetened) -- 1-- 33 Cherries (sweet, frozen) -- 1-- 31 Lemon juice -- 1-- 27 Strawberries (canned, frozen, raw) -- 1-- 25.
35 Mangosteen -- 1-- 24 Avocado -- 1-- 18 Calcium food sources (seed, nut, herbs, and spices) Food Source -- Serving Size -- Calcium Content (mg) Sesame seeds -- 0.
25 cup -- 351 Almonds -- 1 cup -- 162 Chickpeas -- 1 cup -- 105 Tomato paste -- 1 can-- 94 Basil (dried ground) -- 2 tsp -- 63.
40 Cinnamon (ground) -- 2 tsp -- 55.
68 Thyme (dried, ground) -- 2 tsp -- 54.
16 Garlic -- 1 oz -- 51.
31 Oregano (dried, ground) -- 2 tsp -- 47.
28 Fennel (raw, sliced) -- 1 cup -- 42.
64 Other sources Food Source -- Serving Size -- Calcium content (mg) Sardines (drained with bones) -- 3 oz -- 324 Mineral water -- 1 litre -- 208 Pink salmon (with liquid and bones) -- 3 oz -- 181 Blackstrap molasses -- 2 tsp -- 117 Tofu (raw) -- 4 oz -- 100 Egg (medium-sized) -- 1piece-- 55 Spring water -- 1 litre -- 21.
8 You might have been wondering why I did not include milk or any dairy product on the list.
They're supposed to be the best and richest source of calcium, right? Well, that's also what I knew before.
Now I'm convinced that almost all milk and dairy products nowadays, are not as good source of calcium as they were before.
And as evident on the list above, there are plenty of foods that can rival, if not beat, the 'supposed' calcium content of milk and other dairy products today.
Source...