Calcium Sources for Bone Health

Written by Sky Taylor, Diet Bites

 


Best Food Sources for Calcium Benefits

We have posted the top sources of food selections in regards to calcium content.

Take note that health studies show that over the counter supplements pale greatly in comparison to obtaining calcium from natural foods - so we suggest that rather than wasting your money on something that renders little to zero health benefits - purchase the foods that are rich sources.

Health Benefits Related to Calcium

Keep in mind that while the following food list makes a great pattern for meal planning personal calcium needs, that bone health can also be boosted by the amount and types of activity that you input into your daily routine.

Activity strengthens bones - which is simply another way of saying that when we are active, our bones are actually larger, stronger.

While milk is an excellent source for this element - cereals are tops.

Grain Group

General Mills Total Raisin Bran: 1 cup, 1038 mg
Whole Grain Total: 3/4 cup, 1000 mg
Total Corn Flakes: 1 serving, 1000 mg
Cornmeal: 1 cup, 483 mg
Wheat Flour, all-purpose: 1 cup, 423 mg
Macaroni & Cheese: 1 serving, 323 mg

Vegetable Group

 


Collards, frozen variety that has been cooked without the addition of salt: 1 cup, 357 mg
Rhubarb, frozen variety cooked with sugar added: 1 cup, 348 mg
Spinach, frozen variety: 1 cup cooked, 291 mg

Dairy Group

Cheese Sauce: 1 cup, 756 mg
Condensed Sweetened Milk: 1 cup, 869 mg
Nonfat Evaporated Canned Milk: 1 cup, 742 mg
Ricotta Cheese, Part Skim: 1 cup, 669 mg
Thick, Vanilla Milk Shake: 11 fluid ounces, 457 mg
Yogurt, Plain, Skim Milk Based with 13 grams of protein per eight ounces: 8 ounces, 452 mg
Yogurt, Plain, Low Fat with 12 grams of protein per eight ounces: 8 ounces, 415 mg
Yogurt with fruit, low fat variety with 10 grams of protein per eight ounces: 8 ounces, 345 mg
Eggnog, regular: 1 cup, 330 mg
Milk 1% milkfat with added Vitamins A and D: 1 cup, 305 mg
Milk nonfat, skim: 1 cup, 299 mg
American Cheese: 1 ounce, 296 mg
Milk 2% milkfat: 1 cup, 293 mg

Protein Group

Fast Food Enchilada with cheese: 1 item, 324 mg
Sardines, Atlantic canned in oil with drained solids; consumed with bones: 3 ounces, 325 mg
Fast Food Cheeseburger, double with regular beef patty and bun served plain: 1 sandwich, 306 mg

Fruit Group

Tomatoes: 1 cup of canned, 74 mg
Dried Raisins: 1 cup, 73 mg
Orange: 1 cup, 72 mg
Dates: 1 cup, 69 mg

In Summary

Before you get to that next day in your daily eating plan, it pays off in the area of big health benefits when you take time to plan your meals in advance. You'll have more control over the amount of energy (calories) contained therein in addition to adding foods which can enhance certain areas of personal health that may be lagging.

 

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