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Calcium is Critical



 

Most of the calcium in the body is used to make the bones and teeth hard. The remainder is found in the body fluids and is essential for the transmission of nerve impulses, for proper blood coagulation, and for promoting proper contraction and relaxation of muscles such as the heart.

Calcium absorption from the diet is enhanced by the presence of phosphorus and vitamin D. It is inhibited by excessive protein intake, excessive fat intake, and foods high in oxalic acid. Examples of foods high in oxalic acid are spinach, chard, beet greens, lambs quarters, chocolate, rhubarb, and wheat bran, whose calcium content is poorly utilized.

Recommended Daily Dietary Allowance (RDA) *
Infants 6 mos. - 1 yr.    600mg./day
Children 1 yr. - 10 yrs. 700mg. - 1000mg./day
Adolescents 1200-1400mg./day
Adults 800mg./day
Pregnancy 1200mg./day
Lactating 1300mg./day


Sources Of Calcium *

skim milk powder 1/4  cup
edam cheese, 1 oz.
collard leaves, cooked 1 cup
cheddar cheese 1 oz.
low-fat milk 1 cup
kale, cooked 1 cup
buttermilk 1 cup
mustard greens, cooked 1 cup
whole milk 1 cup
broccoli, cooked 1 stalk
blackstrap molassas
okra, cooked slices 1 cup
sesame seed meal 1/4 cup
dandelion greens, cooked 1 cup
yogurt 1 cup
Masa Harina, dry 1 cup
Parmesan cheese, grated 1/4 cup
soybeans, cooked 1 cup
Swiss cheese 1 oz.
tortillas    2
bok choy, cooked 1 cup
carob flour 1/4 cup
cottage cheese 1 cup
rutabagas, cooked

1 cup


Additional Sources:
chalk
limestone
eggshell
hard water

Information From:

* Bowes and Church, Food Values of Portions Commonly Used, J. B. Lippincott Co., Philadelphia/Toronto, Copyright 1970

*Laurel's Kitchen, A Handbook for Vegetarian Cookery and Nutrition, Nilgiri Press. Copyright 1976 pg. 492

Revised 4/04 




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