Having just picked up my computer from the repair shop (after its regular
bimonthly repair...sheech), I noticed when reading backed-up email that
Cynthia asked for calcium rich food ideas. Here is a small excerpt that I
used in an article for a local newspaper. (BTW, the article was on
osteoporosis.)
Supplements are fine to take as well, although I wouldn't advise using the
oyster-shell varieties because of toxins. Calcium gluconate, citrate, and
lactate are better options. I hope the following provides some insight
into the tasty methods of building bones!
(For comparison, an 8oz glass of milk has 315mg.)
1/2cup tofu with calcium sulfate=130mg 1 cup kale=210mg
1 cup white beans=170mg 1 cup turnip greens=250mg
1 cup baked beans=163mg 1 cup broccoli=140mg
1/2 can salmon with bones=242mg 1 cup collard greens=360mg
8 sardines with bones=153mg 1 cup bok choy=250mg
1 Tbsp blackstrap molasses=140mg 10 dried figs=270mg
In Canada I believe the RDA for calcium has recently been increased to
1500mg for women. With luck a variety of the above will boost your calcium
intake without too much boredom.
Sharon
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Sharon M. BSc(Hons)Ost, MRO MGO
Reg'd Osteopath
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