Increasing Calcium in the Diet
Calcium is important for building and maintenance of strong bones and teeth. Bone building is complete by around age 20 but peak bone mass continues to develop until around age 30-35. After age 35, bones slowly lose minerals that give them strength.
Children under the age of 10 need 800-1,200 mg of calcium per day. Children 11 years up to age 24 need 1,200-1,500 mg. per day. Other adults need 1,000-1,200 mg per day. Women not on estrogen and adults over the age of 65 need 1,500 mg. per day.
Milk and mild products are the best source of calcium. One cup of milk has 300 mg of calcium. One cup of plain, nonfat yogurt has 450 mg of calcium; one ounce of cheddar cheese has 205 mg.; ½ cup of pudding has 150 mg. calcium. Phosphorus and vitamin D help calcium to be absorbed and deposited in bones and teeth. Vitamin D is added to milk for this purpose.
Tofu, processed with calcium sulfate is a good source of calcium. One half cup provides 260 mg.. One tablespoon of blackstrap molasses has 170 mg of calcium; ½ cup of turnip greens has 100 mg; sardines with edible bones has 90 mg; three dried figs has 80 mg; one orange has 50 mg of calcium.