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Here is information about the best sources of calcium. Check out non-dairy calcium food sources.

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Best Sources of Calcium

It is of prime importance to consume calcium rich foods, as regular calcium intake helps to keep away the problem of osteoporosis. Calcium helps in strengthening bones and thus promotes your health fitness. In fact, after the age of 30, calcium should become an integral part of your daily meals, because it helps to prevent bone loss from taking place, thus acting as an anti aging agent. Read further to explore information about the calcium food sources…

It is recommended that people in the age group of 19-50 should consume about 1,000 mg of calcium per day, while the calcium intake for people in 50s should be approximately about 1200 mg per day. As far as the best sources of calcium are concerned, most people rely upon milk and other dairy products for their calcium intake. But, there are also innumerable types of non-dairy sources of calcium that you can opt for, so as to ensure your daily calcium intake.

Here is presented a chart indicating good sources of calcium:

Food Amount Calcium
Yogurt, plain, low fat 8 oz 415
Skim milk 1 cup 306
Spinach, frozen, Boiled 1 cup 291
Yogurt, plain, whole milk 8 oz 275
Cheese food, pasteurized American 1 oz 162
Cottage cheese, 1% milk fat 1 cup 138
Baked beans, canned 1 cup 154
Oranges 1 cup 72
Trail mix (nuts, seeds, chocolate chips) 1 cup 159
Almonds 1 oz (24 nuts) 70
Blackeye peas, boiled 1 cup 211
Green peas, boiled 1 cup 94
     


Benefits of Calcium










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