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QUESTION: Is it true that by eating a number of almonds each day would give sufficient calcium without having to resort to taking calcium supplements?
ANSWER: How much calcium do we need? The reccommended level of calcium for adults age 19 through 50 years is 1000 milligrams per day. An intake of 1200 milligrams of calcium per day is recommended for those age 51 years and older. In other countries, calcium recommendations are lower, as low as 600 milligrams daily for adults.
Other factors which increase the risk of osteoporosis include small frame size, female gender, aging, heredity, cigarette smoking, excessive alcohol, Caucasian or Oriental race, steroid use, early menopause, prolonged immobilization, and inadequate vitamin D.
Here is alist of plant foods and their relative calcium content. In most cicumstances eating a plant based diet will tend to provide, at best, marginal amounts of calcium:
Soy or ricemilk, commercial, 8 ounces 150-500
Collard greens, cooked 1 cup 357
Blackstrap molasses 2 Tbsp 342
Tofu, processed with calcium sulfate* 4 ounces 200-330
Calcium-fortified orange juice 8 ounces 300
Commercial soy yogurt, plain 6 ounces 250
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari 4 ounces 80-230
Kale, cooked 1 cup 179
Okra, cooked 1 cup 176
Soybeans, cooked 1 cup 175
Sesame seeds 2 Tbsp 160
Bok choy, cooked 1 cup 158
Tempeh 1 cup 154
Mustard greens, cooked 1 cup 152
Figs, dried or fresh 5 medium 135
Tahini 2 Tbsp 128
Almonds 1/4 cup 97
Broccoli, cooked 1 cup 94
Almond butter 2 Tbsp 86
Soymilk, commercial, plain 8 ounces 80
I've developed ABO specific calcium supplements derived from a type of sea calcium of high purity and bioavailability. It is only found in one location in the ocean off the Beara Peninsula, in South Western Ireland, it grows for around five years in the crystal clear, pollution free Atlantic waters, absorbing minerals and nutrients from the sea. The seaweed then dies and falls to the ocean bed, where it becomes calcified. Local tidal patterns conspire to wash and gather it into one deep bed, the location of which is known to only a few people.
Look for these Phytocal in the NAP catalog.