Daily Calcium Intake too low. Need Suggestions

LaLa_Ventura
LaLa_Ventura Posts: 94 Member
in Food and Nutrition
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! :)

Replies

  • RebelliousRibbons
    RebelliousRibbons Posts: 391 Member
    Leafy green veg, potatoes, fruit, dairy, soy milk
  • enchantedgardener
    enchantedgardener Posts: 214 Member
    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
    bcattoes Posts: 17,299 Member
    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
    enchantedgardener Posts: 214 Member
    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
    maroth42 Posts: 6
    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
    ActuarialChef Posts: 1,413 Member
    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
    Snow3y Posts: 1,412 Member
    milk :3
  • heavenridge
    heavenridge Posts: 13 Member
    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
    lilRicki Posts: 4,555 Member
    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
    Holly_Roman_Empire Posts: 4,440 Member
    Multivitamin? If that's not enough for you, a women's prenatal vitamin has more.
  • neanderthin
    neanderthin Posts: 10,262 Member
    Ground egg shells.
  • LaLa_Ventura
    LaLa_Ventura Posts: 94 Member
    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!

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