Calcium Enriched Foods

This article is for those who are needing to increase mother's, baby's or their toddler's diet due to a need to reduce dairy and dairy products.

approximate milligrams of calcium content per 1 cup

Vegetables

450 turnip greens, cooked 450 mustard greens, cooked 330 bok choy, cooked 320 bean sprouts 250 spinach, cooked

Fruit

126 dried figs, 106 ripe olives 67 dried apricots 62 sultanas 60 black currants 59 dates 51 dried prunes 41 oranges 22 sweet cherries 21 strawberries 17 pineapple 16 grapes 10 avocado 8 bananas 7 apples

Grains

300 tapioca, dried 119 wheat brand 114 buckwheat raw 72 wheat germ 50 corn meal, whole grain 40 rye flour, dark 20 rye flour, light 20 brown rice, cooked

Nuts

900 sesame seeds 660 almonds 600 chestnuts 280 walnuts 260 sunflower seeds

Beans

450 soybeans, cooked 400 tofu 340 gabanze beans, cooked

Sea food

1093 Kelp 270 Salmon with the edible bones 260 Sardines with bones

Daily Requirements of Calcium

Calcium needs vary during your life the following is a list of daily requirements:

Breastfeeding mum's
1300 mg

Infants under 1 year
600 mg
Children

1 - 3 years400 mg

4 - 6 years500 mg

7 - 10 years600 mg

Adolescents

11 - 18 years girls800 mg

11 - 18 years boys1000 mg

Adults 19 years and over

700 mg

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Disclaimer: Article on our website are for education purposes only. Please consult with your doctor to make sure this information is right for your child.

#Eating #Breastfeeding #Health

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All articles on this website have a copyright.  The use of any material must have permission from Cradle 2 Kindy Parenting Solutions.

Disclaimer: Articles on our website are for education purposes only.  Please consult with your doctor to make sure this information is right for your child.

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Christine Jolly, Owner and Parent Coach

Hobart, Tasmania

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