Tuesday, November 30, 2010

Babysteps: Calcium

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One of my goals is to increase my calcium intake. We know how important calcium is but for years I thought I was lactose intolerant and rarely if ever drank milk. Now I have switched to whole milk and can drink it without any problems whatsoever. It’s also non-homogenized, organic, hormone-free, antibiotic-free, and very easy to digest. I still have to work to make sure I get enough calcium. After two pregnancies and nursing, I’m sure my bones have taken a beating. I have even looked into calcium supplements, but I’m really only interested in whole food supplements (see previous post). The downside is that calcium is not easy to condense, and when you take whole food supplements, it’s even harder to condense it. I’m really not interested in take 5-6 pills a day of just calcium.

Here are some other ways you and I can both get our calcium:

Yogurt: one cup = 448 mg

Cow’s milk: one cup = 297 mg

Swiss cheese: one ounce = 270 mg

Spinach, cooked: one cup = 260 mg

Collard greens, cook: one cup = 226 mg

Mozzarella cheese, shredded: one cup = 184 mg

Almonds: two ounces = 150 mg

Black beans, cooked: one cup = 120 mg

Orange: one = 53 mg

Almond butter: 1 tablespoon = 43 mg

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