LEAFY GREEN VEGETABLES
Normally 4 to 6 servings per day of any of the following would supply an adequate amount of
calcium. However, youths and pregnant or lactating women should eat 6 to 8 servings to be on the safe side.
SEEDS AND NUTS:
• Tahini, 2 tbsp.
• Almond butter, 3 tbsp
• Almonds 1/3 cup
VEGETABLES: Green vegetables (kale, collards, sui choy, bok choy, okra, broccoli) cooked, 1 cup
• Greens (kale, sui choy, broccoli), raw 2 cups
• Seaweed (hijiki) dried, 1/4 cup
• Tofu with calcium, 1/4 cup
• Legumes (soybeans, white beans, great northern, navy, black turtle), cooked, 1 cup (chickpeas, pinto, butter,kidney) 1-1/2 cups
• Blackstrap molasses, 1 tbsp
• Figs, dried 5
• Calcium-fortified foods & beverages providing 150 mg calcium per serving.
Supplements & vitamin D
Supplements should be just that; a supplement to a calcium-rich menu plan. If you are concerned about your calcium intake, top-up with calcium carbonate (250-500 mg). Vitamin D produced in the body by exposure to sunlight is a necessary partner for calcium absorption.
Note: Sunscreen (spf 15+) will block vitamin D production. No fun in the sun? We suggest a multivitamin containing 400-800 I.U. vitamin D. Remember high levels of vitamin D are toxic. Don't over do it.