Calcium content in foods

Milk (2%) 1 cup 350 mg

Collards-cooked in own broth and not drained 2/3 cup 320 mg

Cheese, cheddar 1 oz slice 215 mg

Kale 2/3 cup 180 mg

Mustard Greens 2/3 cup 170 mg

Tofu 4 oz 150 mg

Spinach-cooked in own broth and not drained 2/3 cup 110 mg

Broccoli 1 medium stalk 158 mg

Snap beans-cooked in own broth and not drained 2/3 cup 45 mg

Cottage cheese 1/2 cup or 3oz 80 mg

Cabbage 2/3 cup 45 mg

Rice 1 cup 20 mg

Kidney beans (cooked) 1/3 cup 20 mg

Orange 1 medium 10 mg

Eggs 1 large 25 mg


According to a study provided in the book 'Transition to Vegetarianism' by Rudolph Ballentine, vegetarians have strong bones, and even in later life, they tend to stay that way. At least two thorough studies have shown that vegetarians who consume milk do not lose bone mass as fast as their meat-eating counterparts. Among postmenopausal women, those who are vegetarian have markedly less bone loss than those who eat meat. Among vegetarians the bone loss slows or stops after about age 70, whereas in meat-eaters it continues. This would suggest that vegetarians, as they reach their 70s and 80s, should have fewer hip fractures and compressed vertebrae.

At the other end of the spectrum, those who consume lots of meat present a very different picture. Ballentine uses the Eskinos as an example. They must depend to a great extent on animal foods for their sustenance. Caribou, sea mammals, fish, and birds are their basic staples. As a result their diet is usually high in meat and fat, and they provide an opportunity to observe the effects of such a diet on bone metabolism. Surveys have shown that in Eskinos the onset of bone loss begins in the late 30s-- 10 to 20 years earlier than in the average American. The decreased density of the bones is associated with an increased frequency of fractures and tooth loss.

The more meat eaten, the more the bones are demineralized.

High levels of fat in the diet interfere with calcium absorption. Fatty acids tend to react with calcium ions, forming insoluble soaps that exit with the feces. Saturated, long-chain fatty acids such as those found in the fat of beef are particularly likely to do so. Medium-chain and short-chain fatty acids, which are more common in butterfat, are less likely to do so. It has been suggested that butter facilitates absorption of the substantial amounts of calcium found in milk. Milk sugar, lactose, has its own promoting effect on calcium absorption and the balance of minerals in milk is especially conducive to mineralizing the bones. Research has confirmed that dairy products have a beneficial effect on the bones that is superior to that of calcium supplements.

Another possible reason why vegetarians have less osteoporosis is that meat eaters diets are usually higher in protein, and protein intakes in the same range as those typical of meat-eaters increase the loss of calcium through urine. It is thought that the additional protein residues increase the rate of filtration through the kidney, pulling along more calcium.

The residues that result from both the protein and the fat of meat and poultry are acidic. A diet that shift body chemistry in an acidic direction is thought by some researchers to be another, independent, factor that causes calcium loss and contributes to the development of osteoporosis. This may well be another additional reason why elderly vegetarians have stronger bones.

Balletine offers this summary of how to prevent osteoporosis:
1. Exercise regularly. 2. Minimize animal foods,--except dairy products, which are very beneficial. 3. Maintain vitamin D intakes near 400 IU a day. 4. Watch calcium-phosphorus rations of frequently used foods; eat lots of cooked leafy green vegetables. 5. Use calcium supplements on a limited basis and only if necessary. 6. Be sure intake of other minerals, such as magnesium and the trace minerals, is adequate.

In the strongly meat-oriented diet, the phosphorus content is much higher than that of calcium, because phosphorus is naturally more abundant in most of the major foodstuffs used. Meat, poultry, and fish supply 15 to 20 times as much phosphorus as calcium. Eggs, grains, nuts, and legumes provide about twice as much .

Only milk, unprocessed cheeses, and green leafy vegetables contain substantially more calcium than phosphorus, though a number of other green vegetables and certain fruits also have a favorable ratio. For example, oranges and pineapples contain a 2:1 ratio of calcium to phosphorus. Meat, poultry and fish contain a 1:15 ratio.

With this in mind, dishes such as those based on leafy greens becomes quite important, and it is desirable to learn how to prepare them in ways to make them both digestible and appetizing.

The Japanese and Chinese often use soy products, such as miso or tamari to flavor meals. Another way of providing flavor is through the use of spices. The Indian vegetarian approach is to use turmeric, cumin, and coriander as a foundation for most seasoning. The choice of other spices such as ginger, cloves, cardamon, black pepper, or mustard seed, can be used to complement dishes. If onions are added to the roasted spices and also browned, their taste is further enriched and intensified. Also consider using garlic, green peppers, mushrooms, celery, tomatoes, and so on.

According to the Ayurvedic perspective, such seasonings also have a medicinal effect that promotes digestion. Vegetable dishes, when properly prepared, and seasoned with the appropriate herbs and spices, can be very satisfying and rich in the same nutrients that meat provides, without the risks to health that meat and poultry entail.

You might keep a bag of figs or almonds handy. Consider spreading your toast with almond butter or with sesame tahini and a thin layer of blackstrap molasses, or use white beans in soups, casseroles and spreads.

It is suggested that if you are not getting at least 1,000 mg calcium per day (1,200 after age 50), use a calcium supplement. Calcium citrate malate is an excellent choice, as it is the form most readily absorbed. Focus on calcium and other bone-building nutrients in the early years and during pregnancy.

Make sure the soy or grain beverage you select is fortified with calcium and the vitamin D3 that promotes its absorption. Also, soyfoods come with an additional bonus--isoflavones--that further support bone strength.

Once again, to your health!!