Instructions: Great Sources of Calcium

Dark green vegetables, such as broccoli and collard, mustard, and turnip greens are much better sources of calcium than milk. A single cup of broccoli contains almost a fourth of the U.S. RDA of calcium. Another good

source is calcium-fortified orange juice. Beans and tortillas are also good sources of calcium.

Some people do need hormone treatments and/or calcium supplementation for varying conditions. The risks and benefits should be discussed with ones doctor.

Good Sources of Calcium (single servings)

Broccoli, boiled (95g or 3.5 oz) 72 mg Spinach, boiled (130g or 5 oz) 208 mg Chick peas, boiled (200g or 8 oz) 92 mg Baked beans (200g or 8 oz) 90 mg Tofu (60g or 2 oz) 304 mg**

Dried figs (4 figs) 168 mg Sesame seeds (15g or 0.5 oz) 20 mg Brazil nuts (9 nuts, 30 g) 54 mg Cows milk (0.3 pint) 234 mg Cheddar cheese (slice, 40 g) 288 mg Soya cheese (slice, 40 g) 180 mg

Fair Sources

Brown bread (2 slices) 70 mg Dried apricots (8 apricots) 46 mg Cottage cheese (45g or 1.5 oz) 33 mg French beans, boiled (100g) 41 mg

**my note-some tofu is made with Calcium nitrate as the coagulant, and is therefore a good source of calcium. Some tofu is made with nigari as the coagulant, and does not have much calcium. Read the label.

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