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Which of the following items has as much calcium
as one cup of reduced-fat milk?
A) 1 cup frozen yogurt,
B) 1 cup calcium-fortified orange juice,
C) 1 ounce American cheese, or
D) 1 cup pudding.
The answer may surprise you: it's B. One cup
of calcium-fortified orange juice and one cup of
reduced-fat milk each contain about 290 milligrams
of calcium. Though the milk, yogurt, and cheese
group of the Food Guide Pyramid is known for its
high-calcium foods, other food groups also have
calcium-rich items. Here is the calcium content
in milligrams of items in other food groups:
- Bread, cereal, rice and pasta: one whole
English muffin, 100 mg; 1 cup Total? cereal, 345 mg; one slice white
bread, 25 mg; one slice calcium fortified white bread, 190 mg.
-
Fats, oils, and sweets: 1 tablespoon blackstrap molasses, 175 mg. -
Fruit: five dried figs, 135 mg; 1/2 cup orange slices, 70 mg.
-
Meat, poultry, fish, dry beans, eggs and nuts: 1 oz. raw almonds,
150 mg; 1 cup cooked navy beans, 130 mg; 3 oz. salmon, canned with
bones, 180 mg; 1 cup soy milk, fat-free, fortified, 350 mg.
-
Vegetables: 1/2 cup cooked bok choy cabbage, 80 mg: 1/2 cup cooked
broccoli, 45 mg; 1/2 cup cooked kale, 90 mg; 1/2 cup cooked mustard
greens, 105 mg.
Still, not all calcium sources are created
equal. The calcium in some foods, such as beans,
chard, beet greens, rhubarb and spinach, contain
substances (oxalates and phytates) that decrease
calcium absorption. This makes these foods poor
sources of calcium. The oxalate found in spinach
allows only 5 percent of the calcium in spinach to
be absorbed compared to the absorption of calcium
in milk, which is 30 percent. The phytates in
beans also decrease calcium absorption from that
food.
Because of those substances, a person would
have to eat five cups of beans or eight cups of
spinach to get the same amount of absorbable
calcium as one glass of milk. However, in other
green vegetables like kale, mustard greens,
broccoli, brussels sprouts, green cabbage, bok
choy and collard greens, 50 to 70 percent of the
calcium can be absorbed.
For those who are lactose intolerant or who
have lactose maldigestion, non-dairy calcium
sources are very important. Research indicates
that most of those people can tolerate 1/2 to 1
cup of milk with meals. Lactase tablets and
calcium-fortified, lactose-free products also can
help those with lactose digestive problems to
consume enough calcium.
In addition, non-dairy sources also are
important for older adults who have a higher
requirement for calcium (1,200 mg) than those
19-50 years of age (1,000 mg). Calcium needs
increase with age due to losses from bone and
decreased calcium absorption. Calcium absorption
can be enhanced by increased vitamin D intake from
food (eggs, fish or fortified dairy products) or
through sunlight exposure. As an essential
nutrient, people need to get calcium from food
because the body cannot make it.
Calcium is needed in the body to slow calcium
loss from bone as well as for everyday functions
including muscle contraction, blood clotting,
hormone secretion and nerve impulse transmission.
Despite its importance, many older Americans do
not include enough calcium in their diets.
Fitting more calcium into your eating pattern does
not have to be costly or inconvenient.
Read food labels to find out how much calcium
is contained in your favorite foods. Aim for 100
milligrams or more per serving. Purchase
calcium-fortified foods, ready-to-eat cereals,
cereal bars, juices and breads. Choose kale,
collard, mustard or turnip greens instead of
iceberg lettuce, spinach or beet greens. Make
sure these dark, leafy greens are served with acid
(lemon juice or vinegar) as this increases the
absorption of calcium in these foods. Soak beans
(navy, pinto, red) or chickpeas in water for
several hours, discard the water, then cook the
beans in fresh water to decrease phytate levels
and increase calcium absorption from these foods.
For more information, contact your local
Colorado State University Extension office.
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Uploaded Tuesday, November 27, 2007
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