Type of food | Amount | Milligrams of Calcium |
Non fat yogurt | 1 cup | 415 |
Sardines (Atlantic with bones) | 3 oz | 372 |
Collard Greens | 1 cup | 355 |
Pink Salmon (canned with bones) | 6oz | 334 |
Skim Milk | 1 cup | 302 |
Calcium Fortified Orange Juice | 1 cup | 302 |
Bok Choy | 1 cup | 250 |
Almonds | 3 oz | 198 |
Turnip Greens | 1 cup | 200 |
Soy Beans | 1 cup | 180 |
Broccoli | 1 cup | 180 |
Mustard Greens | 1 cup | 150 |
Black Molasses | 1 tbsp. | 140 |
Great Northern Beans | 1 cup | 140 |
Non fat Baked Beans | 1 cup | 130 |
Tofu | 1 cup | 130 |
Navy beans | 1 cup | 130 |
Corn Tortilla | 1 tortilla | 120 |
Kidney Beans | 1 cup | 115 |
Okra | 1 cup | 90 |
Acorn Squash | 1 cup | 90 |
Spinach (Cooked) | 1 cup | 74 |
Orange | 1 med | 60 |
Raisins | 1/4 | 22 |
Peanut butter | 2 tbsp. | 18 |
My books have over 200 recipes applying these ingredients and principles.
Also for osteoporosis, weight bearing exercise is essential. I do 15-20 minutes 6-7 days each week.
For more a sampling of some of those recipes see
(Low fat recipes)
HEALTHY EATING SITE INDEX
This index provides a list of further research summaries and recipes on some of the many ways foods can help prevent or reverse specific conditions. Just click on the ones that are of interest to you.
Rosemary C. Fisher.
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