Infographic: Best Sources of Calcium

Looking for healthier natural sources of calcium?  This infographic entitled "Best Sources of Calcium" illustrates some plant-based foods that contain a good amount of this mineral.

Studies have shown that calcium derived from plants (like vegetables, beans, nuts and seeds) is more easily and effectively absorbed by the body than when the intake is from dairy products (like milk, cheese, yogurt) or supplements.

The added benefit:  the calcium sources pictured here are generally low in calories, high in dietary fiber, do not contain dietary cholesterol, do not contain any (or relatively small amounts) of saturated fat but do contain many other health protective nutrients.

For all of these reasons, getting calcium from plant based sources is often recommended for both weight loss (including that stubborn belly fat) and general improvement of one's overall health.

The sources featured here include:

Collard Greens
Bok Choy
Turnip Greens
Baked Beans
Navy Beans
White Beans
Garbanzo Beans
Sesame Seeds

The Recommended Dietary Allowances (RDAs) for Calcium (from the Office of Dietary Supplements, National Institutes of Health):
Age Male Female Pregnant Lactating
0–6 months*200 mg200 mg
7–12 months*260 mg260 mg
1–3 years700 mg700 mg
4–8 years1,000 mg1,000 mg
9–13 years1,300 mg1,300 mg
14–18 years1,300 mg1,300 mg1,300 mg1,300 mg
19–50 years1,000 mg1,000 mg1,000 mg1,000 mg
51–70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 mg

* Adequate Intake (AI)

Infographic Source:  The Natural Suburban

Related:  Calcium Supplement Health Risks

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