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Everyone needs calcium. It helps:
Keep teeth and bones strong
Blood clot in cuts and wounds
Keep a normal heart beat
Muscles contract
Prevent Osteoporosis (bone loss that may occur with age)
Keep nerves healthy
Calcium & Vitamin D
Vitamin D helps your body absorb calcium by increasing the absorption of calcium in your intestines. Once absorbed by the intestine, calcium moves into the bloodstream and is deposited into your bones.
Fatty fish, liver, egg yolks, and fortified milk products are the main ways to get Vitamin from food. Buy milk fortified with Vitamin D.
Another great source of Vitamin D is sunshine.
Food Sources of Calcium
Did you know: Milk is the best source of calcium. 1 cup of milk gives you about 300 mg of calcium. All types of milk contain the same amount of calcium and some other nutrients. The only difference is the amount of fat and calories.
High food sources that equal the same amount of calcium as 1 cup of cow’s milk include:
Yogurt, plain – 1 Cup
Cheddar Cheese – 1 ½ oz. (approx. 2 slices)
Swiss Cheese – 1 ¼ oz. (approx. 2 slices)
Mozzarella, Part Skim – 1 ½ Oz (approx. 2 slices)
Soy Milk – 1 Cup
Spinach, cooked – 1 Cup
Tofu – ½ cup
Good food sources that equal the same amount of calcium as ½ to ¾ cup of cow’s milk include:
Pink Salmon, canned w/bones – 3 oz.
Mackerel, Jack, canned – ½ cup
Sardines, canned – 2 sardines
American Cheese – 1 to 1 ½ oz.
Cottage cheese 2 % – 1 cup
Velveeta Cheese – 1 oz.
Broccoli, cooked – 1 cup
Dark green leafy vegetables, raw – 2 cups
Whole wheat bread fortified with calcium – 1 slice
Sesame seeds – 1 oz
If you are lactose intolerant, you may still be able to drink milk, or eat milk foods, in limited amounts:
Use milk in small amounts
Drink milk with other foods
Try yogurt or buttermilk
Try chocolate milk
Try lactose–reduced milk
Try cheese
Helpful Tips
Drinking too much pop/soda may keep your body from using calcium found in foods.
Powdered milk is a good buy and can be used in casseroles, breads, creamed soups, puddings, and other foods to add calcium, protein and calories.
