Recommended Daily Allowance for Calcium:
Males and Females (25+ years old): 800 mg
Functions of Calcium
- Guards against osteoporosis
- Strengthens teeth and bones
- Aids nerve signaling, blood clotting, and hormone secretion
Causes of Osteoporosis
- Insufficient calcium
- Cigarette smoking
- Low weight
- Family history
Good Sources of Calcium
| Serving Size | Calcium |
| Skim Milk | 1 cup | 300 mg |
| Lowfat Yogurt | 1 cup | 415 mg |
Calcium-Fortified Orange Juice | 1 cup | 300 mg |
| American Cheese | 1 oz | 190 mg |
| Mozzarella Cheese, Part Skim | 1 oz | 550 mg |
| Cheddar Cheese | 2 oz | 400 mg |
| Sardines | 3 oz | 350 mg |
| Kale | 1/2 cup | 130 mg |
Other Suggestions
| Pudding/Custards | Cheeses | |
| Ice Cream/Ice Milk | Macaroni & Cheese | |
| Milkshakes | Fruit & Yogurt Shakes | |
| Cream Soups | Grilled Cheese Sandwich | |
| Kidney Beans | Leafy Green Vegetables | |
| Nuts | Seeds |
