Community Healthcare Network

Calcium

Calcium is a mineral that is found in many places in our body. It is very important for bone and tooth health. The recommended daily amounts of calcium are: For females ages 19-50, and males ages 19-70: 1000mg per day. For females ages 51 & older, and males ages 71 & older: 1200mg per day.

Let’s make sure you’re getting enough.

The most known calcium source are dairy products such as milk, cheese, and yogurt:

Milk, non-fat 290mg/cup
Yogurt, plain 419 mg/cup
Mozzarella, part skim 150mg/cheese stick

But what happens if you are lactose intolerant?

  • Lactose is a sugar naturally found in milk and milk products like cheese or ice cream.
  • Lactose intolerance is a condition in which people have digestive symptoms such as bloating, diarrhea, and gas after eating foods with lactose.
  • About 68 percent of the world’s population is Lactose intolerant but few are aware of their intolerance.

If you’re lactose intolerant or just dairy-free, aim to have 2-3 servings of plant-based calcium per day:

Fortified Soy Milk 290mg/cup Edamame 98mg/cup
Kale 180mg/2 cups raw kale Broccoli 87mg/cup
Chia Seeds 179mg/2 tablespoons Almonds 75mg/1 handful
White Beans 161mg/cup Carrots 40mg/medium carrot
Dried Figs 120mg/4 dried figs Pumpkin 40mg/1 cup mashed

Make Fig Salad with Goat Cheese and Kale

A plate of fig salad.

Salad Ingredients:
(makes 3-4 servings)

  • 1/4 cup sliced almonds
  • 4 large fresh figs (or 8 small ones)
  • 5 cups kale, stems removed & chopped
  • 2 ounces goat cheese, crumbled

Dressing Ingredients:

  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 3 Tablespoons apple cider vinegar
  • 4 Tablespoons extra virgin olive oil

How to make:

  1. In a small bowl, add all dressing ingredients. Whip until well combined.
  2. Cut stems from figs. Slice in quarters if large or in half if small.
  3. In a large bowl, add kale and half of the dressing. Massage kale until kale is more tender.
  4. Arrange figs on the top of the salad. Add sliced almond and crumbled goat cheese.
  5. Drizzle the rest of the dressing and toss to combine. Serve right away.
Calcium




Ver en español