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Food Serving Calcium (MG) Milk: Dairy

Dairy products, canned salmon with bones, tofu, broccoli, and almonds are good sources of calcium. Many green, leafy vegetables contain calcium, but some like spinach, beet greens, and Swiss chard are high in oxalates which reduce calcium absorption. While these vegetables provide some calcium, most people need other sources like dairy or supplementation to meet their daily needs.

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Shawn Sriram
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29 views2 pages

Food Serving Calcium (MG) Milk: Dairy

Dairy products, canned salmon with bones, tofu, broccoli, and almonds are good sources of calcium. Many green, leafy vegetables contain calcium, but some like spinach, beet greens, and Swiss chard are high in oxalates which reduce calcium absorption. While these vegetables provide some calcium, most people need other sources like dairy or supplementation to meet their daily needs.

Uploaded by

Shawn Sriram
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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As you probably know, dairy products are excellent sources of calcium.

Canned salmon (with bones), tofu, broccoli and almonds are also good natural dietary sources of calcium. Many green, leafy vegetables are high in calcium, but it is important to note that not all dark green vegetables are rich in absorbable calcium. or example, spinach, beet greens and !wiss chard are high in calcium, but their high levels of oxalate bind calcium and reduce its absorption. "hile these vegetables may help meet calcium needs, most people will need other good calcium sources or supplementation. Food Milk Milk (skim) Milk (low(fat, )*) Milk (whole) .ow(fat chocolate milk Yogurt /onfat yogurt .ow(fat yogurt ro$en yogurt Cheese 3oat cheese (hard) 4art(skim mo$$arella Cheddar cheese .ow(fat cottage cheese eta cheese Fish !ardines with bones Canned salmon with bones Vegetables Collards (fro$en, chopped) 5urnip greens (cooked, fro$en) 6kra (cooked) !pinach (cooked, fro$en) Other 7egetable lasagna Calcium(fortified orange 8uice Cheese pi$$a Chocolate pudding 7anilla ice cream Almonds !oybeans (edamame) 5ofu Chickpeas Serving # o$ # o$ # o$ # o$ # o$ # o$ 2 cup ) o$ ) o$ ) o$ ) cup ) o$ % o$ % o$ ) cup ) cup ) cup ) cup ) piece ) cup + slices 2 cup 2 cup 2 cup 2 cup 9 block ) cup Calcium (mg) %&' +,& +-' +-% 01+ 0)1 )&% +10 +&+&0 )11 )0& %+1 )#) %1+0, )-' +,) 01& %&& +++ )1, #1 )'+ ),)'% )&1

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