Tips for Simplifying Weight Loss
Reference Daily Nutrition Guide | Vitamin A | Vitamin B1 - Thiamin | Vitamin B2 - Riboflavin | Vitamin B3 - Niacin | Vitamin B5 - Pantothenic Acid
Calcium Recommended Daily Allowance (RDA), Rich Food Sources
Written by Diet Bites
Natural Food Sources Containing Calcium for Weight Loss:
|
|
Milk, cheese, cottage cheese, yogurt, ice cream, free range eggs and green leafy vegetables. The following food amounts are equivalent in calcium content to 1 cup of milk:
1 cup of yogurt
1½ ounces of cheddar cheese
1½ cups of cooked kale
2¼ cups of cooked broccoli
8 cups of cooked spinach
Click here for an expanded list of foods & the calcium contained therein per serving.
Calcium Nutrition Benefits for the Body & Healthy Weight:
General - Provides healthy bones, improves nerve network, immunity booster. A daily diet rich in calcium may benefit weight management. Calcium is necessary for muscle contraction, blood vessel contraction and expansion, the secretion of enzymes and hormones, as well as in sending messages through the nervous system.
Therapeutic Uses for Calcium: May assist in speeding weight loss.
Calcium Deficiency Symptoms: Leg and muscle cramps, brittle bones, weak tooth structure.
Calcium Offenders: Fat, Sodium
Rich Food Sources, Calcium: Some of the foods richest in calcium do not make the best choices for a healthy weight loss plan.
|
Food Selection, Preparation Mode |
Serving Size |
Calcium Content |
| General Mills, Total Raisin Bran |
1 cup |
1038 mg |
| General Mills, Total Whole Grain |
3/4 cup |
1000 mg |
| Fast Food Vanilla Shake |
16 fluid ounces |
383 mg |
|
Rhubarb, frozen, cooked, with sugar |
1 cup |
348 mg |
|
Fast foods, enchilada, with cheese |
1 serving |
324 mg |
|
Macaroni and cheese, frozen entree |
1 package |
323 mg |
|
Fast foods, cheeseburger |
1 sandwich |
306 mg |
|
Milk, lowfat, fluid, 1% milkfat |
1 cup |
305 mg |
|
Milk, reduced fat, fluid, 2% milkfat |
1 cup |
293 mg |
|
Milk, chocolate |
1 cup |
290 mg |
|
Fast foods, nachos, with cheese |
1 serving |
272 mg |
|
Collards, cooked, boiled |
1 cup |
266 mg |
|
Soybeans, green, cooked |
1 cup |
261 mg |
|
Spinach souffle |
1 cup |
224 mg |
|
Cheese, Swiss |
1 ounce |
224 mg |
| Cream of Wheat, cooked |
1 cup |
218 mg |
|
Cheese, provolone |
1 ounce |
214 mg |
|
Tostada with guacamole |
1 Tostada |
211 mg |
|
Cheese, mozzarella, part skim milk |
1 ounce |
207 mg |
|
Cheese, cheddar |
1 ounce |
204 mg |
|
Cheese, muenster |
1 ounce |
203 mg |
Health Warnings, News & Tips for Calcium:
Elderly individuals and post menopausal women are at a higher risk for calcium deficiency.
Calcium Daily Recommended Amount in Daily Milligrams (mg/d):
|
Infants & Children: 0 to 6 months old - 210 mg/day 7 to 12 months old - 270 mg/day 1 to 3 years old - 500 mg/day 4 to 8 years old - 800 mg/day |
Males & Females: 9 to 13 years old - 1,300 mg 14 to 18 years old - 1,300 mg 19 to 50 years old - 1,000 mg 51+ years old - 1,200 mg |
Pregnancy & Lactation: 14 to 18 years old - 1,300 19 years and older - 1,000
|
|
|
Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health
Vitamin B6 - Pyridoxine | Vitamin B12 - Cobalamin | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Biotin | Calcium | Chloride | Chromium
Copper | Folate | Iodine | Iron | Manganese | Magnesium | Molybdenum | Phosphorus | Potassium | Selenium | Zinc
Articles in this Section | Site Map | Diet Bites | Site Disclaimer | Google +1