How can I up my calcium?

Blobbyblelly
Blobbyblelly Posts: 13
in Food and Nutrition
Looking through my food diary and noticed that on my best day,my intake was 36% how can I up my calcium-really struggling with this ?Not helped that I don't really like milk,just about manage cereal in a morn!
Thanks :-)

Replies

  • jimmmer
    jimmmer Posts: 3,515 Member
    http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    Green leafy veg!
  • WitchesGuildMaster
    WitchesGuildMaster Posts: 114
    Eat cheese and yogurt. Or a serving of ice cream.
  • smetka01
    smetka01 Posts: 99 Member
    Cottage cheese, yoghurt, any milk products and protein shakes. With those I am usually over 100% daily. But I have problems with iron :S
  • RodaRose
    RodaRose Posts: 9,562 Member
    FOODS WITH CALCIUM

    Broccoli (1 cup, boiled) 62
    Brussels sprouts (1 cup, boiled) 56
    Butternut squash (1 cup, baked) 84
    Carrots (2 medium, raw) 40
    Cauliflower (1 cup, boiled) 20
    Collards (1 cup, boiled) 266
    Kale (1 cup, boiled) 94
    Sweet potato (1 cup, baked) 76

    Legumes
    Black turtle beans (1 cup, boiled) 102
    Chick peas (1 cup, boiled) 80
    Great Northern beans (1 cup, boiled) 120
    Kidney beans (1 cup, boiled) 62
    Lentils (1 cup, boiled) 38
    Navy beans (1 cup, boiled) 126
    Pinto beans (1 cup, boiled) 79
    Soybeans (1 cup, boiled) 175
    Soymilk (1 cup, calcium-fortified) 368
    Tofu (1/2 cup, raw, firm) 253
    Vegetarian baked beans (1 cup) 86


    Whole Grains
    Corn tortilla 42
    Rice Milk (1 cup, enriched) 300
    Wheat bread (1 slice) 26
    Whole wheat flour (1 cup) 41

    Fruit
    Dried figs (10 figs) 140
    Naval orange (1 medium) 60
  • RodaRose
    RodaRose Posts: 9,562 Member
    Cottage cheese, yoghurt, any milk products and protein shakes. With those I am usually over 100% daily. But I have problems with iron :S

    FOODS WITH IRON:
    sweet potatoes, peas, raisins, dates, figs, prunes, molasses, artichokes, pumpkin, and pumpkin seeds.

    Iron is best absorbed if eaten with vitamin C foods: leafy greens, broccoli, citrus fruits, berries, mangoes, kiwifruit, papayas, pineapples, melons, sweet peppers,
  • smetka01
    smetka01 Posts: 99 Member
    Cottage cheese, yoghurt, any milk products and protein shakes. With those I am usually over 100% daily. But I have problems with iron :S

    FOODS WITH IRON:
    sweet potatoes, peas, raisins, dates, figs, prunes, molasses, artichokes, pumpkin, and pumpkin seeds.

    Iron is best absorbed if eaten with vitamin C foods: leafy greens, broccoli, citrus fruits, berries, mangoes, kiwifruit, papayas, pineapples, melons, sweet peppers,

    I love peas, potatoes and some other food you mentioned. Will add it to my menu. With vitamin C I am also over 100% because of all fruit I eat. Big thank you! :flowerforyou:
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Looking through my food diary and noticed that on my best day,my intake was 36% how can I up my calcium-really struggling with this ?Not helped that I don't really like milk,just about manage cereal in a morn!
    Thanks :-)
    MFP is not accurate way to monitor calcium as calcium is not a legal requirement in most countries to be listed on Nutritional information, with that and many users not entering that information on database entries I really wouldn't take that as a guide of your calcium intake
  • Blobbyblelly
    Blobbyblelly Posts: 13
    OK thanks for all the advice everyone,I'll not stress over it too much then Zardoz! plenty of new tastes in the list quoted up thread for me to go at.

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