1,200 mg of Calcium Daily to Support Healthy Bones & More
1,200 mg of Calcium Daily to Support Healthy Bones & More
Calcium is essential for strong bones and teeth, muscle function, nerve signaling, and heart health. Ensuring you get enough daily calcium is crucial for maintaining bone density and preventing and reducing bone degeneration/osteoporosis.
Protein is essential for tissue repair, muscle maintenance, stable blood sugar, hormonal health, stable energy/mood, and more. We usually recommend eating 50% of our body weight in grams of protein per day.
Foods High in Calcium
Dairy Products
Organic Whole Milk (1 cup): 300mg calcium, 8g protein
Organic Goat Milk (1 cup): 327mg calcium, 9g protein
Organic Whole Yogurt (1 cup, plain): 400mg calcium, 8.5g protein
Cheese - Parmesan, Cheddar Jarlsberg, Gouda, Swiss, Muenster, etc (1 oz- 1 square inch): 240mg calcium, 3-9g protein (type dependent)
1 stick string cheese: 200mg calcium, 7g protein
Leafy Green Vegetables/Fruits
Collards (1 cup, cooked): 266mg calcium, 5g protein
Kale (1 cup, cooked): 179mg calcium, 3.7g protein
Broccoli (1 cup, cooked): 62mg calcium, 2g protein
Oranges (1 medium): 60mg calcium, 1g protein
Figs (1/2 cup, dried): 120mg calcium, 1g protein
Nuts and Seeds
Almonds (1 oz): 76mg calcium, 6g protein
Chia Seeds (2 tbsp): 180mg calcium, 4.7g protein
Sesame Seeds (1 tbsp): 88mg calcium, 1.6 g protein
Legumes
White Beans (1 cup, cooked): 161mg calcium, 6g protein
Tofu (1/2 cup, fortified, only eat organic and eat minimally): 253mg calcium, 20g protein
Black-Eyed Peas (1 cup, cooked): 211mg calcium, 13g protein
Tips for Maximizing Calcium Absorption
Regularly include vitamin D-rich foods like salmon, eggs, and mushrooms in your diet and eat with calcium-rich foods to help absorbtion. Or take a Vitamin D supplement.
Limit excess sodium in processed foods as they can cause calcium loss from the body.
Avoid excessive caffeine and alcohol: Both can interfere with calcium absorption.
Certain foods interfere with calcium absorption, particularly foods with high levels of oxalic acid (spinach, kale, chard, almonds, tea, cereal grains, soy, and beets). These foods also interfere with thyroid gland functioning. Don’t over-eat spinach!!!
Daily Schedule for 1,200mg of Calcium (with protein)
Breakfast: yogurt with seeds
1 cup yogurt: 400mg calcium, 8.5g protein
2 tablespoons of chia seeds: 180mg calcium, 4.7g protein
Total: 580mg calcium, 13.2g protein
Lunch: kale and white bean salad
1 cup of cooked kale: 179mg calcium, 3.7g protein
1 cup of white beans: 161mg calcium, 6g protein
Total: 340mg calcium, 9.7g protein
Afternoon Snack: fruit and cheese
1/4 cup of dried figs: 60 mg calcium, 1g protein
Or 1 medium orange: 60mg calcium, 1g protein
1 square inch hard cheese: 240mg calcium, 3-9g protein
Total: 300mg calcium, 4-10g protein
Dinner: baked salmon with broccoli and cheese
Salmon (3 oz): 181mg calcium, 17g protein
Broccoli (1 cup, cooked): 62mg calcium, 2g protein
Total: 243 mg calcium, 19g protein
Daily Total 1,463 mg calcium and 50 grams of protein (so add collagen for another 11 grams!)
Supplements are essential also! We like whole food-based calcium supplements like Calcium Lactate by Standard Process. For optimal calcium absorption, include vitamin D in the form of Designs for Health ADK Evail. Please get your Vit D levels checked before supplementation.
Collagen is excellent for bone health and also a great source of protein. We love Whole Body Collagen by Designs for Health -- add it to your tea/coffee, smoothies, or breakfast bowls.
Purchase supplements online with Fullscript here: https://www.huntvitality.com/shop