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Senior Nutrition - Calcium Part 2 - Natural Non-dairy Sources

6/22/2016

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By Anna Hazard

View the Rest of the Series

Part 1 - Dairy & Animal Byproduct Sources
Part 3 - Synthetic Sources

Introduction

Plant Based Calcium Foods Picture
When it comes to obtaining your daily recommended dosage of calcium, dairy products are the first food items that come to mind for a reason. Yet for those abstaining from dairy for various reasons whether it be lactose intolerance, vegan, or other , there's a plethora of natural & plant-based alternatives to choose from instead.
 
Keep in mind that calcium is absorbed most efficiently when taken in the company of Vitamin D( + magnesium to convert Vitamin D into its active form), so those who are skipping dairy products should seek a separate source for it. For a list of best food sources for Vitamin D, check out our past article series of articles HERE.

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Daily Recommended Dosage
Age 18-50 Male:        1,000 mg
Age 18-50 Female:   1,000 mg
Age 51-70 Male:        1,000 mg
Age 51+ Female:        1,200 mg
Age 71+ Male:             1,200 mg

Age 18-50 should not exceed 2,500 mg of calcium per day while Age 51+ should not exceed 2,000 mg per day.
The body needs around 300-400 mg of absorbed calcium per day (not exceeding 600mg at once), but as only a percentage of calcium is actually absorbed during digestion (around 33% in dairy products), the daily recommended dosage is raised to take absorption rates into mind.
 
Symptoms of an overconsumption of calcium include kidney stones and the calcifying of arteries leading to heart disease. These risks are more prominent with the use of calcium supplements instead of natural calcium consumed from food.

Ultrasound of Kidney Stone Picture

Natural Non-Dairy Sources

Kidney Greens Picture
Turnip Greens (Fresh, Boiled)
  • 1/2 cup serving
  • 197 mg of Calcium per serving
  • Daily Recommended  Value - 19.7%
Blackstrap Molasses Picture
Picture by Badagnani, CC 3.0 License
Blackstrap Molasses
  • 1 tablespoon serving
  • 172 mg of Calcium per serving
  • Daily Recommended  Value - 17.2%
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Chinese Cabbage/Bok Choy (Boiled)
  • 1 cup serving
  • 158 mg of Calcium per serving
  • Daily Recommended  Value - 15.8%
Collard Greens Picture
Collard Greens (Fresh)
  • 1/2 cup serving
  • 134 mg of Calcium per serving
  • Daily Recommended  Value - 13.5%
Sea Weed Salad Picture
Seaweed/Kelp (Raw)
  • 1/2 cup serving
  • 146 mg of Calcium per serving
  • Daily Recommended  Value - 14.6%
Arugula Picture
Arugula
  • 3.5 oz serving
  • 125 mg of Calcium per serving
  • Daily Recommended  Value - 12.5%
Roasted Soybeans Picture
Picture by Veganbaking.net, CC 2.0
Soybeans(Roasted)
  • 1/2 cup serving
  • 119 mg of Calcium per serving
  • Daily Recommended  Value - 11.9%
Roasted Almonds Picture
Almonds (Oil roasted)
  • 1/4 cup serving
  • 114 mg of Calcium per serving
  • Daily Recommended  Value - 11.4%
Dried Figs Picture
Figs (Dried)
  • 8 figs per serving
  • 107 mg of Calcium per serving
  • Daily Recommended  Value - 10.7%
Black-eyed Peas Picture
Picture by Dwight Burdette, CC 3.0
Black-eyed Peas (Canned, Boiled)
  • 1/2 cup serving
  • 105 mg of Calcium per serving
  • Daily Recommended  Value - 10.5%
Raw Kale Picture
Kale (Raw)
  • 1 cup serving
  • 100 mg of Calcium per serving
  • Daily Recommended  Value - 10%
Cooked Kale Picture
Kale (Cooked)
  • 1 cup serving
  • 94 mg of Calcium per serving
  • Daily Recommended  Value - 9.4%
White Beans Picture
White Beans
  • 1/2 cup serving
  • 95.5 mg of Calcium per serving
  • Daily Recommended  Value - 9.6%
Sesame Seeds Picture
Sesame Seeds
  • 1 tablespoon serving
  • 88 mg of Calcium per serving
  • Daily Recommended  Value - 8.8%
Mustard Greens Picture
Mustard Greens (Boiled)
  • 1/2 cup serving
  • 85 mg of Calcium per serving
  • Daily Recommended  Value - 8.5%
Okra Picture
Okra (Fresh)
  • 1 cup serving
  • 82 mg of Calcium per serving
  • Daily Recommended  Value - 8.2%
Beet Greens Picture
Beet Greens (Fresh)
  • 1/2 cup serving
  • 80 mg of Calcium per serving
  • Daily Recommended  Value - 8%
Acorn Squash Picture
Acorn Squash (Boiled)
  • 1 cup serving
  • 64 mg of Calcium per serving
  • Daily Recommended  Value - 6.4%
Amaranth Picture
Amaranth (Cooked)
  • 1/2 cup serving
  • 60 mg of Calcium per serving
  • Daily Recommended  Value - 6%
Oranges Picture
Oranges
  • 1 medium fruit serving
  • 65 mg of Calcium per serving
  • Daily Recommended  Value - 6.5%
Edamame Picture
Picture by yomi955, CC 2.0 License
Edamame
  • 1/2 cup serving
  • 49 mg of Calcium per serving
  • Daily Recommended  Value - 4.9%
Broccoli Rabe / Rapini Picture
Picture by Roedelius, GNU Free License
Broccoli Rabe / Rapini (Cooked)
  • 1/2 cup serving
  • 47 mg of Calcium per serving
  • Daily Recommended  Value - 4.7%
Corn Tortilla Picture
Tortilla (Ready to Bake, Corn)
  • 6" wrap
  • Average 46 mg of Calcium per serving (Varies per brand)
  • Average Daily Recommended  Value - 4.6%
Flour Picture
Tortilla (Ready to Bake, Flour)
  • 6" wrap
  • Average 32 mg of Calcium per serving (Varies per brand)
  • Average Daily Recommended  Value - 3.2%
Chinese Broccoli Picture
Broccoli (Cooked, Chinese)
  • 1/2 cup serving
  • 44 mg of Calcium per serving
  • Daily Recommended  Value - 4.4%
Broccoli Picture
Broccoli (Boiled, Normal)
  • 1/2 cup serving
  • 31 mg of Calcium per serving
  • Daily Recommended  Value - 3.1%
Chickpeas / Garbanzo Beans Picture
Chickpeas/Garbanzo Beans
  • 1/2 cup serving
  • 40 mg of Calcium per serving
  • Daily Recommended  Value - 4%
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Curly Endive (Raw)
  • 1 cup serving
  • 40 mg of Calcium per serving
  • Daily Recommended  Value - 4%
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