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Top 10 Foods Highest in Calcium
alcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and
cretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle
amps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversley, excess calcium (particularly
om supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like
oke and heart attack. The DV for calcium is 1000mg. Below is a list of high calcium foods, for more, see the
tended list ofcalcium rich foods.
: Dried Herbs
Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces,
ups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132mg of calcium per
0g serving (213%DV), that is 85mg (9% DV) per tablespoon. It is followed by celery seed with 124mg (12%DV) of
lcium per tablespoon, dried thyme with 57mg (6% DV) per tblsp, dried dill with 53mg (5% DV) per tblsp, dried
arjoram with 40mg (4%DV) per tblsp, dried rosemary with 38mg (4% DV) per tblsp, sage, sisymbrium, oregano,earmint, parsley, poppy seed, chervil and finally dried basil with 21mg of calcium (2% DV) per tablespoon.ck to see complete nutrition facts
: Cheese
The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg
calcium per 100g serving (138% DV), or 386mg (38% DV) per ounce, and 69mg (7% DV) per tablespoon. It isllowed by Romano with 298mg (30% DV) of calcium per ounce, Gruyere with 283mg (28% DV) per ounce,
ozzarella, Swiss, Cheddar, Hard Goat cheese, and finally Provolone with 212mg of calcium (21% DV) per ounce.Clicksee complete nutrition facts
: Sesame Seeds
Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% DV) of calcium
r 100g serving, or 277mg (28%DV) per ounce, and 88mg (9% DV) per tablespoon. Sesame Butter (Tahini) provides
out half the amount of calcium with 426mg (43%DV) of calcium per 100g serving, 119mg (12% DV) per ounce, and
mg (6% DV) per tblsp.Click to see complete nutrition facts
: Tofu
Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg
7% DV) of calcium per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece.ofu prepared with calcium sulfate can provide much much higher levels.ck to see complete nutrition facts
http://www.healthaliciousness.com/articles/foods-high-in-calcium.php#calcium-rich-foodshttp://www.healthaliciousness.com/articles/foods-high-in-calcium.php#calcium-rich-foodshttp://www.healthaliciousness.com/articles/foods-high-in-calcium.php#calcium-rich-foodshttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2039&t=2003&h=2023&s=4.40&e=2.10&r=1.70http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2039&t=2003&h=2023&s=4.40&e=2.10&r=1.70http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12024&t=12023&h=12166&s=28.35&e=9.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12024&t=12023&h=12166&s=28.35&e=9.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12024&t=12023&h=12166&s=28.35&e=9.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=16129&t=16129&h=16129&s=100&e=28.35&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=16129&t=16129&h=16129&s=100&e=28.35&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=16129&t=16129&h=16129&s=100&e=28.35&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12024&t=12023&h=12166&s=28.35&e=9.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=43340&t=1038&h=1023&s=5.00&e=28.35&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2039&t=2003&h=2023&s=4.40&e=2.10&r=1.70http://www.healthaliciousness.com/articles/foods-high-in-calcium.php#calcium-rich-foods7/29/2019 Top 10 Foods Highest in Calcium.docx
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: Almonds
Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide
6mg (27% DV) of calcium per 100g serving, 367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22
monds).ck to see complete nutrition facts
: Flax Seeds
Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg (26% DV) per
0g serving, 428mg (43% DV) per cup, and 26mg (3% DV) per tablespoon. Beware however, as milled or whole flax
eds provide calcium but refined flax seed oil provides no calcium whatsoever.ck to see complete nutrition facts
: Yogurt, Milk, and Other Dairy Products
Low fat dairy products provide slightly more calcium than full fat. Low fat yogurt provides the most
lcium with 183mg (18% DV) per 100 gram serving, 415mg (42% DV) per cup. Skim milk provides 306mg (31% DV)
r cup, and whole milk provides 276mg (31% DV) per cup.ck to see complete nutrition facts.
: Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most
lcium with 190mg (19% DV) per 100 gram serving, or 105mg (10% DV) in a chopped cup. It is followed by
andelion greens which provide 103mg (10%DV) per cup, Kale 9% DV per cup, Mustard Greens 6% DV per cup, and
ollard greens 5% DV per cup.Click to see complete nutrition facts
: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg6% DV) of calcium per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6 nuts).ck to see complete nutrition facts.
0: Herring
Herring is ahigh vitamin D foodwhich aids in the absorption of calcium. Herring provides 74mg (7%V) of calcium per 100 gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving.ck to see complete nutrition facts
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ther Calcium Rich Foods
w Fat Yogurt
183mg (18% DV)
per 100 gram
serving
415mg (42% DV) per 8
oz container (cup) (227
grams)
207mg (21% DV) per 4oz
serving (half-container)
(113 grams)
Click to see complete
nutrition facts for Plain Low
Fat Yogurt
hey Powder
796mg (80% DV)
per 100 gram
serving
1154mg (115% DV) per
(cup) (227 grams)
64mg (6% DV) per
tablespoon
Click to see complete
nutrition facts for Sweet
Dried Whey
im Milk
125mg (13% DV)
per 100 gram
serving
306mg (31% DV) per
cup (245 grams)
39mg (9% DV) in a fluid
ounce (31 grams)
Click to see complete
nutrition facts for Non-Fat
Milk
hole Milk
113mg (11% DV)
per 100 gram
serving
276mg (28% DV) per
cup (244 grams)
35mg (4% DV) in a fluid
ounce (31 grams)
Click to see complete
nutrition facts for Whole Milk
w-Fat Buttermilk
116mg (12% DV)
per 100 gram
serving
284mg (28% DV) per
cup (245 grams)
36mg (4% DV) in a fluid
ounce (31 grams)
Click to see complete
nutrition facts for Low-fat
Buttermilk
inach (Cooked)
136mg (14% DV)
per 100 gram
serving
245mg (24% DV) per
cup (180 grams)
123mg (12% DV) in a half-
cup (90 grams)
Click to see complete
nutrition facts for Cooked
Spinach
w Broccoli
47mg (5% DV)
per 100 gram
serving
43mg (4% DV) per cup
chopped (91 grams)
15mg (1% DV) in an
average branch (31 grams)
Click to see complete
nutrition facts for Raw
Broccoli
eweed Leaves
429mg (43% DV)
per 100 gram
serving
99mg (10% DV) per cup
(23 grams)
94mg (9% DV) per plant
(22 grams)
Click to see complete
nutrition facts for Raw
Fireweed Leaves
ape Leaves (Canned)
289mg (29% DV)
per 100 gram
serving
81mg (7% DV) per
ounce (7 leaves)(28
grams)
12mg (1% DV) per leaf (4
grams)
Click to see complete
nutrition facts for Canned
Grape Leaves
maranth Greens (Chinese Spinach,
nn Choy, Yin Tsoi, Rajgira, Bayam,
litis, Callaloo)
215mg (22% DV)
per 100 gram
serving
60mg (6% DV) per cup
(28 grams)
30mg (3% DV) per leaf (14
grams)
Click to see complete
nutrition facts for Raw
Amaranth Leaves
te (Meloukhia)
211mg (21% DV)
per 100 gram
serving
184mg (18% DV) per
cup (87 grams)
92mg (9% DV) in a half-cup
(44 grams)
Click to see complete
nutrition facts for Cooked
Jute (Meloukhia)
lp (Seaweed)
168mg (17% DV)
per 100 gram
serving
134mg (13% DV) per
cup (80 grams)
17mg (2% DV) in 2
tablespoons (10 grams)
Click to see complete
nutrition facts for Raw Kelp
(Seaweed)
opales164mg (16% DV)per 100 gram
serving
244mg (24% DV) per
cup (149 grams)
48mg (5% DV) per pad or
leaf (29 grams)
Click to see complete
nutrition facts for Nopales
ugula 160mg (16% DV)
per 100 gram
32mg (4% DV) per cup
(20 grams)
16mg (2% DV) in a half cup
(10 grams)Click to see complete
nutrition facts for Raw
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11232&h=102&s=100&e=87.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11964&t=11964&h=11964&s=100&e=149.00&r=29.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11964&t=11964&h=11964&s=100&e=149.00&r=29.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11964&t=11964&h=11964&s=100&e=149.00&r=29.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11964&t=11964&h=11964&s=100&e=149.00&r=29.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11964&t=11964&h=11964&s=100&e=149.00&r=29.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11445&t=11445&h=102&s=100&e=10.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11232&t=11232&h=102&s=100&e=87.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11232&t=11232&h=102&s=100&e=87.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11232&t=11232&h=102&s=100&e=87.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11003&t=11003&h=11003&s=100&e=28.00&r=14.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11003&t=11003&h=11003&s=100&e=28.00&r=14.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11003&t=11003&h=11003&s=100&e=28.00&r=14.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11975&t=11975&h=102&s=100&e=4.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11975&t=11975&h=102&s=100&e=4.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11975&t=11975&h=102&s=100&e=4.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11985&t=11985&h=11985&s=100&e=23.00&r=22.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11985&t=11985&h=11985&s=100&e=23.00&r=22.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11985&t=11985&h=11985&s=100&e=23.00&r=22.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11090&t=11090&h=11090&s=100&e=91.00&r=31.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11090&t=11090&h=11090&s=100&e=91.00&r=31.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11090&t=11090&h=11090&s=100&e=91.00&r=31.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11458&t=11458&h=102&s=100&e=180.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11458&t=11458&h=102&s=100&e=180.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11458&t=11458&h=102&s=100&e=180.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1088&t=1088&h=1088&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1088&t=1088&h=1088&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1088&t=1088&h=1088&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1077&t=1077&h=1077&s=100&e=244.00&r=30.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1077&t=1077&h=1077&s=100&e=244.00&r=30.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1085&t=1085&h=1085&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1085&t=1085&h=1085&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1085&t=1085&h=1085&s=100&e=245.00&r=30.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.007/29/2019 Top 10 Foods Highest in Calcium.docx
4/8
serving Arugula
hole Wheat Bread
107mg (11% DV)
per 100 gram
serving
60mg (6% DV) in two
slices (56 grams)
30mg (3% DV) per slice (28
grams)
Click to see complete
nutrition facts for Whole
Wheat Bread
nned Sardines
382mg (38% DV)
per 100 gram
serving
351mg (35% DV) per
can (3.75 oz) (92 grams)
92mg (9% DV) in two
average sardines (24
grams)
Click to see complete
nutrition facts for Canned
Sardines with Bones
ili Powder
278mg (28% DV)
per 100 gram
serving
22mg (2% DV) per
tablespoon (8 grams)
8mg (1% DV) per teaspoon
(3 grams)
Click to see complete
nutrition facts for Chili
Powder
tus Seeds
163mg (16% DV)
per 100 gram
serving
52mg (5% DV) per cup
(32 grams)
46mg (5% DV) per ounce
(42 seeds) (28 grams)
Click to see complete
nutrition facts for Dried Lotus
Seeds
oked Mustard Greens
74mg (7% DV)
per 100 gram
serving
104mg (10% DV) per
cup (140 grams)
52mg (5% DV) in a half cup
(70 grams)
Click to see complete
nutrition facts for Cooked
Mustard Greens
ealth Benefits of Calcium
Bone Health and Osteoporosis (*Controversial) - Adequate intake of calcium during childhood, adolescence, and earlyadulthood up to age 30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of
osteoporosis.2
Many factors lead to osteoporosis and affect its severity.3
There is mixed evidence if a diet higher in calcium
benefits those with osteoporosis, however, the U.S. Food and Drug Administration still suggests that a diet high in calcium
in addition with vitamin D and regular exercise may reduce risk of osteoporosis.4
Lower Blood Pressure (*Controversial) - There is mixed evidence if increased intake of calcium will lower or raise bloodpressure.
5-7Several studies report that those who obtain calcium from plant sources are likely to have lower blood
pressure and reduced risk of heart disease.8-12
Conversely, those who predominantly consume their calcium from salty
cheeses are more likely to have higher blood pressure and increased risk of heart disease.
Reduced Risk of Colon Cancer (*Controversial) - Several observational studies link a higher intake of calcium with reducedcolon cancer risk.
13-16However, various other studies report the results to be inconclusive when compared to a placebo
group.16-18
ealth Risks of Excessive Calcium Intake
Kidney Stones (*Controversial) - At least one clinical trial has shown that 7 years of vitamin D and calciumsupplementation is associated with increased risk of kidney stones.
30However, several other studies report lower risk of
kidney stones with increased calcium intake,31-33
which suggests that consumption of oxalates and lower intake of fluids
are more likely to play a role in increasing kidney stone risk.34
Impairment of the Kidneys - Extremely high levels of calcium, often associated with hyperparathyroidism, as opposed tofood or supplement intake, can impair functioning of the kidneys, and lead to reduced absorption of other essential
minerals, such asiron,zinc,magnesium, andphosphorus.
Increased Risk of Cardiovascular Disease (*Controversial) - Some studies show that taking calcium supplements in excessof 500mg daily can increase risk of cardiovascular diseases.
44,45
Increased Risk of Prostate Cancer (*Controversial) - Several studies have found a link between increased calcium intake,or 2.5 servings of dairy foods, and increased risk of prostate cancer. It is inconclusive whether the dairy products or the
calcium increases the risk.19-25
However, several other studies have found no association between prostate cancer and
calcium,26-29
suggesting that calcium from plant foods is better than from dairy products.
Decreased Absorption of Certain Medications - Excessive intake of calcium can decrease the absorption of thefollowing:
35-37
o Biphosphonates (for osteoporosis)o Antibiotics (fluoroquinolone and tetracycline)o Levothyroxine (for hypothyroidism)
http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/articles/food-sources-of-iron.phphttp://www.healthaliciousness.com/articles/food-sources-of-iron.phphttp://www.healthaliciousness.com/articles/food-sources-of-iron.phphttp://www.healthaliciousness.com/articles/zinc.phphttp://www.healthaliciousness.com/articles/zinc.phphttp://www.healthaliciousness.com/articles/zinc.phphttp://www.healthaliciousness.com/articles/foods-high-in-magnesium.phphttp://www.healthaliciousness.com/articles/foods-high-in-magnesium.phphttp://www.healthaliciousness.com/articles/foods-high-in-magnesium.phphttp://www.healthaliciousness.com/articles/high-phosphorus-foods.phphttp://www.healthaliciousness.com/articles/high-phosphorus-foods.phphttp://www.healthaliciousness.com/articles/high-phosphorus-foods.phphttp://www.healthaliciousness.com/articles/high-phosphorus-foods.phphttp://www.healthaliciousness.com/articles/foods-high-in-magnesium.phphttp://www.healthaliciousness.com/articles/zinc.phphttp://www.healthaliciousness.com/articles/food-sources-of-iron.phphttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11271&t=11271&h=102&s=100&e=140.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12013&t=12013&h=12013&s=100&e=32.00&r=28.35http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2009&t=2009&h=2009&s=100&e=7.50&r=2.60http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15088&t=15088&h=15088&s=100&e=92.00&r=24.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=18075&t=18075&h=102&s=100&e=28.00&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11959&t=11959&h=11959&s=100&e=10.00&r=2.007/29/2019 Top 10 Foods Highest in Calcium.docx
5/8
o Phenytoin (an anticonvulsant)o Tiludronate disodium (for Paget's disease)
eople at Risk of a Calcium Deficiency
Postmenopausal women - Due to a reduced level of the hormone estrogen, calcium absorption decreases in menopausalwomen.
38Unfortunately, an increased intake of calcium during this time may not help.
39,40
Women who miss their menstrual period (Amenorrhea) - Amenorrhea is a condition that typically occurs in anorexicwomen, or women who are athletes. This is again due to a reduced level of estrogren. Increased intake of calcium foods is
recommended.41
Individuals with lactose intolerance - People with lactose intolerance consume fewer dairy products, which in turn, canreduce the amount of calcium consumed.
Vegetarians and Vegans (*Controversial) - Oxalic and phytic acids found primarily in plant products are thought to reduceabsorption of calcium.
42However, consumption of meats has also been shown to increase the excretion of calcium.
43As
such vegetarians and vegans might not be any worse off than omnivores, but should still be sure to eat plenty of plant
foods high in calcium.
People taking Certain Medicationso Aluminum and magnesium containing antacids.o Mineral oil and stimulant laxatives.o Glucocorticoids, such as prednisone.
Top 10 Foods Highest in Vitamin A
tamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin
alth. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only
nsidered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of
tamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent
ily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin
foods see the extended list ofvitamin A rich foods.
: Liver (Pt)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried withions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or
526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single
blespoon of pt will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10%V).Click to see complete nutrition facts.
http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foods7/29/2019 Top 10 Foods Highest in Calcium.docx
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: Paprika, Red Pepper, Cayenne, Chili Powder
A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100
am serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per
0g or 2081IU (42% DV) in a single tablespoon.ck to see complete nutrition facts
: Sweet Potatoes
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide
218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and
909IU (438% DV) in a medium sized sweet potato.ck to see complete nutrition facts
: Carrots
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for
tamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.ck to see complete nutrition facts
: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are
sohigh in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206%
V) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV),
inach (188% DV), and Collards (133% DV).ck to see complete nutrition facts
: Butternut Squash
Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223%
V) of vitamin A, or 22868IU (457% DV) per cup.ck to see complete nutrition facts.
: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically everyHealthAliciousNess Top 10 list.
ake it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with
184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV),
http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2028&t=2028&h=2031&s=100&e=6.90&r=5.30http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2028&t=2028&h=2031&s=100&e=6.90&r=5.30http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11508&t=11508&h=11508&s=100&e=200.00&r=114.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11508&t=11508&h=11508&s=100&e=200.00&r=114.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11124&t=11124&h=11960&s=100&e=61.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11124&t=11124&h=11960&s=100&e=61.00&r=15.00http://www.healthaliciousness.com/articles/foods-high-in-calcium.phphttp://www.healthaliciousness.com/articles/foods-high-in-calcium.phphttp://www.healthaliciousness.com/articles/foods-high-in-calcium.phphttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11233&t=11568&h=11270&s=100&e=100&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11233&t=11568&h=11270&s=100&e=100&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11486&t=11486&h=102&s=100&e=205.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11486&t=11486&h=102&s=100&e=205.00&r=http://www.healthaliciousness.com/most-nutritious-foods-lists.phphttp://www.healthaliciousness.com/most-nutritious-foods-lists.phphttp://www.healthaliciousness.com/most-nutritious-foods-lists.phphttp://www.healthaliciousness.com/most-nutritious-foods-lists.phphttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11486&t=11486&h=102&s=100&e=205.00&r=http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11233&t=11568&h=11270&s=100&e=100&r=100http://www.healthaliciousness.com/articles/foods-high-in-calcium.phphttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11124&t=11124&h=11960&s=100&e=61.00&r=15.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11508&t=11508&h=11508&s=100&e=200.00&r=114.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2028&t=2028&h=2031&s=100&e=6.90&r=5.307/29/2019 Top 10 Foods Highest in Calcium.docx
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ried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).ck to see complete nutrition facts
: Lettuce
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most
tamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) perp shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per
p shredded, and 75IU (2% DV) per leaf.ck to see complete nutrition facts.
: Dried Apricots
Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A,
hich is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.ck to see complete nutrition facts.
0: Cantaloupe
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides
82IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU
7% DV) in a medium sized wedge.ck to see complete nutrition facts
ther Vitamin A Rich Foods
paya1094IU (22% DV) per
100 gram serving
1532IU (31% DV) per cup
cubed (140 grams)
1663IU (33% DV) per small
papaya (152 grams)
Click to see complete nutrition facts
for Papaya
angoes765IU (15% DV) per
100 gram serving
1262IU (25% DV) per cup
sliced (165 grams)
1584IU (32% DV) in an average
mango (207 grams)
Click to see complete nutrition facts
for Mangoes
een Peas2100IU (42% DV) per
100 gram serving
3360IU (68% DV) per cup
(160 grams)
1680IU (34% DV) in a half cup
(80 grams)
Click to see complete nutrition facts
for Cooked Green Peas
matoes833IU (17% DV) per
100 gram serving
1499IU (30% DV) per cup
chopped (180 grams)
1025IU (20% DV) in an average
tomato (123 grams)
Click to see complete nutrition facts
for Red Ripe Tomatoes
aches326IU (7% DV) per
100 gram serving
502IU (10% DV) per cup
sliced (154 grams)
489IU (10% DV) in a medium
sized peach (150 grams)
Click to see complete nutrition facts
for Raw Peaches
d Bell (Sweet)
ppers
3131IU (63% DV) per
100 gram serving
4665IU (93% DV) per cup
chopped (149 grams)
3726IU (75% DV) in a medium
sized pepper (119 grams)
Click to see complete nutrition facts
for Raw Red Bell Peppers
rtified Skim
on-Fat) Milk*
204IU (4% DV) per
100 gram serving
500IU (10% DV) per cup
(245 grams)
63IU (1% DV) in a fluid ounce
(31 grams)
Click to see complete nutrition facts
for Fortified Skim Milk
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hp?o=9226&t=9226&h=9226&s=100&e=140.00&r=152.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=9181&t=9181&h=9181&s=100&e=177.00&r=69.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=9032&t=9032&h=9032&s=100&e=130.00&r=3.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=11257&t=11253&h=11252&s=100&e=100&r=100http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=2029&t=2029&h=2003&s=100&e=1.60&r=1007/29/2019 Top 10 Foods Highest in Calcium.docx
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hole Milk102IU (2% DV) per
100 gram serving
249IU (5% DV) per cup
(244 grams)
32IU (1% DV) in a fluid ounce
(31 grams)
Click to see complete nutrition facts
for Whole Milk
tmeal (Fortified)621IU (12% DV) per
100 gram serving
1453IU (29% DV) per cup
(234 grams)
272IU (14% DV) in a half-cup
(117 grams)
Click to see complete nutrition facts
for Instant Fortified Oatmeal
mount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.
ealth Benefits of Vitamin A
Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes,mucous membranes, respiratory, urinary, and intestinal tracts.
3-6
Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making whiteblood cells which fight off infections in the body.
4,5,7-9
Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types ofcancer.
10This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements
have been shown to increase risk of cancer.11-13
igh Risk Groups for a Vitamin A Deficiency
Vegetarians and Vegans - Vegetarians and vegans who do not eat eggs and dairy foods need to consume at least 5servings of either dark leafy greens or orange and yellow fruits and vegetables to meet their vitamin A needs.
People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea andvitamin A deficiency. This includes people with:
o Celiac disease - Gluten Intoleranceo Crohn's disease - Inflammatory Bowel Diseaseo Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats
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