Daily Calcium Intake too low. Need Suggestions

LaLa_Ventura

I've checked my Nutritional Summary every day and I've done pretty good as far as keeping my sodium low and my fat average on point. However, I've noticed my Calcium and Vitamin C are pretty low. I take a multi vitamin, my Chlorella and Spirulina daily. Still it doesn't indicate that my levels are as high as they should be. I don't like cow milk and I won't eat oranges because I always go over my sugar intake. I don't want to have to take another supplement, I'd prefer natural intake.



Any Suggestions you guys seriously. Thanks in advance!

RebelliousRibbons

Leafy green veg, potatoes, fruit, dairy, soy milk

enchantedgardener

How do you feel about dairy products that aren't milk? Cheese, yogurt, etc?

Vitamin C = red/yellow/orange peppers, green peppers, broccoli, guava, papaya, kiwi, snow peas

bcattoes

I don't like cow's milk either, so I drink soy milk. Similar protein content, less sugar and provide the calcium I need. It is added calcium, but I prefer it to pills. If you don't like soy there are other milk alternatives - almond, rice, coconut.

Dairy other than milk - yogurt, cheese, cottage cheese, etc. - will also provide calcium.

Dark leafy greens, salmon, sardines, enriched flour or bread, white beans are also good sources.

enchantedgardener

http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Osteoporosis/Food-Sources-of-Calcium.aspx

http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-C.aspx

maroth42

Maybe add some more dark green leafy vegetables, like spinach or kale. Kale will get you about 10% of your daily calcium and 134% of your recommended vitamin c in 33 calories. Although for the record, you can go way over your daily vitamin c levels and still be perfectly fine (it's actually recommended by a lot of experts). Adding some of those should be able to boost your vit c and calcium levels.

However, the easiest way to add calcium would be nutrient fortified orange juice. It has about 50% of your daily calcium and 134% of your daily Vit. C in 100 calories. I know you said you're trying to avoid oranges, but that is what I would recommend.

ActuarialChef

http://www.ucsfhealth.org/education/calcium_content_of_selected_foods/

http://nof.org/articles/886


Both links contain charts of high-calcium foods.

Link 1:
Calcium Content of Foods
Food – Amount – Calcium (mg)
Milk (skim, low fat, whole)–1 cup–300
Buttermilk–1 cup–300
Cottage Cheese–0.5 cup–65
Ice Cream or Ice Milk–0.5 cup–100
Sour Cream, cultured–1 cup–250
Soy Milk, calcium fortified–1 cup–200 to 400
Yogurt–1 cup–450
Yogurt drink–12 oz–300
Carnation Instant Breakfast–1 packet–250
Hot Cocoa, calcium fortified–1 packet–320
Nonfat dry milk powder–5 Tbsp–300
Brie Cheese–1 oz–50
Hard Cheese (cheddar, jack)–1 oz–200
Mozzarella–1 oz–200
Parmesan Cheese–1 Tbsp–70
Swiss or Gruyere–1 oz–270

Vegetables
Acorn squash, cooked–1 cup–90
Arugula, raw–1 cup–125
Bok Choy, raw–1 cup–40
Broccoli, cooked–1 cup–180
Chard or Okra, cooked–1 cup–100
Chicory (curly endive), raw–1 cup–40
Collard greens–1 cup–50
Corn, brine packed–1 cup–10
Dandelion greens, raw–1 cup–80
Kale, raw–1 cup–55
Kelp or Kombe–1 cup–60
Mustard greens–1 cup–40
Spinach, cooked–1 cup–240
Turnip greens, raw–1 cup–80

Fruits
Figs, dried, uncooked–1 cup–300
Kiwi, raw–1 cup–50
Orange juice, calcium fortified–8 oz–300
Orange juice, from concentrate–1 cup–20

Legumes
Garbanzo Beans, cooked–1 cup–80
Legumes, general, cooked–0.5 cup–15 to 50
Pinto Beans, cooked–1 cup–75
Soybeans, boiled–0.5 cup–100
Temphe–0.5 cup–75
Tofu, firm, calcium set–4 oz–250 to 750
Tofu, soft regular–4 oz–120 to 390
White Beans, cooked–0.5 cup–70

Grains
Cereals (calcium fortified)–0.5 to 1 cup–250 to 1000
Amaranth, cooked–0.5 cup–135
Bread, calcium fortified–1 slice–150 to 200
Brown rice, long grain, raw–1 cup–50
Oatmeal, instant–1 package–100 to 150
Tortillas, corn–2–85

Nuts and Seeds
Almonds, toasted unblanched–1 oz.–80
Sesame seeds, whole roasted–1 oz.–280
Sesame tahini–1 oz. (2 Tbsp)–130
Sunflower seeds, dried–1 oz.–50

Fish
Mackerel, canned–3 oz.–250
Salmon, canned, with bones–3 oz.–170 to 210
Sardines–3 oz.–370

Other
Molasses, blackstrap–1 Tbsp–135


How Much Do You Need?
Age --- Calcium (mg)
1 – 3 year old --- 500 mg
4 – 8 year old --- 800 mg
9 – 18 year old --- 1300 mg
19 – 50 year old --- 1000 mg
51 – 70 year old --- 1200 mg
70 and older --- 1200 mg

Snow3y

milk

heavenridge

Almond milk/greek yogurt. I consume 1 serving of almond milk and half a serving of greek yogurt in my smoothies daily and I have trouble keeping my calcium below DV. Almond milk is probably the best source. As far as vitamin C, just order some camu camu. Most natural source, just be sure to mix it with other stuff, it's pretty sour. I suggest nativas naturals camu camu from amazon.

lilRicki

I take a woman's formula multivitamin with 1 cup of almond milk, that usually blows me over for the day but I don't eat any form of dairy.

Edited to Add: Shrimp is also really good for calcium intake.

Holly_Roman_Empire

Multivitamin? If that's not enough for you, a women's prenatal vitamin has more.

neanderthin

Ground egg shells.

LaLa_Ventura

I'll have to check the database about the information on my multi vitamin because it doesn't seem accurate. This has been helpful. I never heard of camu camu nor did I know that kale has so much calcium.

You gus are awesome!