Keep missing my calcium target

Jo2926
Jo2926 Posts: 489 Member
in Food and Nutrition
Any ideas on how I can easily up my calcium intake without significantly increasing my diary intake? I have some yoghurt/milk/cheese most days and don't really want to increase these.

I'm looking for healthy, calorie efficient, non dairy, ideas for calcium.

I'm aiming to go OVER my RDA on calcium everyday as I'm pregnant so particularly important mineral for me

Any ideas welcome!

Replies

  • monolith66
    monolith66 Posts: 168 Member
    Almonds and almond milk. The milk companies have done a great job making us believe that dairy is the only source of calcium.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Collard greens, cooked 1 cup 357
    Turnip greens, cooked 1 cup 249
    Tempeh 1 cup 184
    Kale, cooked 1 cup 179
    Soybeans, cooked 1 cup 175
    Bok choy, cooked 1 cup 158
    Mustard greens, cooked 1 cup 152
    Okra, cooked 1 cup 135
    Tahini 2 Tbsp 12
    Navy beans, cooked 1 cup 126
    Almond butter 2 Tbsp 111
    Almonds, whole 1/4 cup 94
    Broccoli, cooked 1 cup 62
  • Jo2926
    Jo2926 Posts: 489 Member
    Almonds and almond milk. The milk companies have done a great job making us believe that dairy is the only source of calcium.

    Haven't they! I remember reading an article about how its not even a particularly good source, as other things in the milk either leech calcium from your bones or stop it being absorbed when you are an adult. But of course now I cannot find it!
  • Jo2926
    Jo2926 Posts: 489 Member
    Collard greens, cooked 1 cup 357
    Turnip greens, cooked 1 cup 249
    Tempeh 1 cup 184
    Kale, cooked 1 cup 179
    Soybeans, cooked 1 cup 175
    Bok choy, cooked 1 cup 158
    Mustard greens, cooked 1 cup 152
    Okra, cooked 1 cup 135
    Tahini 2 Tbsp 12
    Navy beans, cooked 1 cup 126
    Almond butter 2 Tbsp 111
    Almonds, whole 1/4 cup 94
    Broccoli, cooked 1 cup 62

    THANKS RODA! Am I right in thinking that the final number on each line is mg?
  • traceywoody
    traceywoody Posts: 233 Member
    I hate to state the obvious, but have you considered a calcium supplement?
  • Jo2926
    Jo2926 Posts: 489 Member
    I hate to state the obvious, but have you considered a calcium supplement?

    I am taking one at the moment as an insurance policy so to speak, but would prefer to be able to get as much as possible from food
  • Unknown
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  • Icandoityayme
    Icandoityayme Posts: 312 Member
    Are you taking prenatal vitamins. Just adding that will help. They are inexpensive and taking one a day along with the foods listed above should more than cover your intake.
  • Jo2926
    Jo2926 Posts: 489 Member
    Yes, I'm taking the pregnacare vitamins, which include the whole range of things, but in the past I've had trouble absorbing my vitamins because of a childhood illness of the digestive system. So the doctor has always recommended getting as wide a variety of sources as possible
  • RodaRose
    RodaRose Posts: 9,562 Member
    Collard greens, cooked 1 cup 357
    Turnip greens, cooked 1 cup 249
    Tempeh 1 cup 184
    Kale, cooked 1 cup 179
    Soybeans, cooked 1 cup 175
    Bok choy, cooked 1 cup 158
    Mustard greens, cooked 1 cup 152
    Okra, cooked 1 cup 135
    Tahini 2 Tbsp 12
    Navy beans, cooked 1 cup 126
    Almond butter 2 Tbsp 111
    Almonds, whole 1/4 cup 94
    Broccoli, cooked 1 cup 62

    THANKS RODA! Am I right in thinking that the final number on each line is mg?

    Yes!
  • FitFroglet
    FitFroglet Posts: 219 Member
    This link might help - it's quite a useful website:
    http://www.whfoods.com/genpage.php?tname=nutrient&dbid=45
  • brevislux
    brevislux Posts: 1,093 Member
    Greens: broccoli, cabbage (and cruciferous vegetables in general), kale, parsley and all other greens are high in calcium. Also tahini is very high is calcium and iron. It's also highly calorific, but one tbsp of tahini in its "raw" form (before adding the water and flavorings to it - often named "sesame butter") contains 100 calories and half the daily recommended calcium consumption for an adult woman.
  • joepage612
    joepage612 Posts: 179 Member
    I think sardines have a lot of calcium AND VITAMIN D BOTH. (its in their tiny edible bones).
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    a vitamin supplement is essential to any proper diet, especially when cutting calories it is harder to get all of you vitamins/nutrients

    I use a walmart generic and log it :)
    Err No
  • Jo2926
    Jo2926 Posts: 489 Member
    Greens: broccoli, cabbage (and cruciferous vegetables in general), kale, parsley and all other greens are high in calcium. Also tahini is very high is calcium and iron. It's also highly calorific, but one tbsp of tahini in its "raw" form (before adding the water and flavorings to it - often named "sesame butter") contains 100 calories and half the daily recommended calcium consumption for an adult woman.

    Ooooh. I like sesame butter - had no idea it had so much calcium!

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