Young People Get Osteoporosis Too 

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The main goal of good calcium nutrition is to keep an adequate supply available to the body. In other words, you must try to maintain a situation in which your calcium loss (some of which is normal) does not exceed your dietary intake. This balance is important to maintain so that your body does not have to dip into your only calcium reservoir your bones

Eat Your Veggies
Boost your daily calcium intake and your overall nutrition by choosing the right vegetables, legumes, and fruits

Experts agree that everyone should eat at least five servings of vegetables and fruits each day.  Vegetables and fruits are low in fat and calories, high in fiber, and rich in vitamins and minerals.  Many vegetables and high-fiber legumes are good sources of calcium.  Adding high-calcium fruits and vegetables to your regular diet is an excellent way to increase your daily calcium intake and get all of the other health benefits at the same time.

Vegetables, fruits, and legumes are usually lower in calcium than dairy foods like milk, cheese, or yogurt, but don't have the higher fat and calories found in dairy products.  Some vegetables are better sources of calcium than others.  Spinach, kale and beet greens are among the best vegetable sources of calcium.  Just one half cup of spinach provides 130 mg of calcium, but only 25 calories.  And at 285 mg of calcium and 105 calories per cup, calcium-fortified orange juice contains almost as much calcium and not many more calories than skim or 1% milk.

Calcium Content of Selected Vegetables, Legumes and Fruits

Food Serving Size Calcium Content
beans, black, cooked 1 cup 120 mg
beans, navy, cooked 1 cup 130 mg
beans, northern, cooked 1 cup 160 mg
beans, soy 1 cup 175 mg
beet greens, cooked 1 cup 200 mg
broccoli, cooked 1 cup 90 mg
calcium-fortified orange juice 1 cup 285 mg
cabbage, bok choy 1 cup 160 mg
chard, cooked 1 cup 100 mg
collard greens 1 cup 357 mg
figs, dried 10 figs 269 mg
kale, cooked 1 cup 180 mg
mustard greens 1 cup 210 mg
okra, cooked 1 cup 150 mg
rhubarb, cooked 1 cup` 348 mg
spinach, cooked 1 cup 260 mg
turnip greens 1 cup 200 mg
rutabaga 1 cup 80 mg