Getting Calcium From Foods

If any of you are like me you know how important it is to get your daily calcium requirements but can't take a supplement without getting an upset stomach. Don't worry you can still fight against osteoporosis and other conditions associated with calcium deficiency by eating the right foods. Here are some high calcium foods. (Information found at the NIH website listed below)

Top 5 Foods:

1. Yogurt plain low fat 8 oz. 450 mg
2. Mozzarella 1.5 oz. 333 mg 
3. Sardines with bones 3 oz. 325 mg
4. Yogurt fruit low fat 8 oz. 313-384 mg
5. Cheddar cheese 1.5 oz. 307 mg

Top 5 Vegan Foods:

1. Soy milk fortified 8 oz 299 mg
2. Orange juice fortified 6 oz. 261 mg
3. Tofu firm made with calcium sulfate 1/2 cup 253 mg
4. Tofu soft made with calcium sulfate 1/2 cup 138 mg
5. Cereals fortified 1 cup 100-1,000 mg

Top 5 vegetables:

1. Turnip greens fresh boiled 1/2 cup 99 mg
2. Kale 1 cup raw 100 mg cooked 94 mg
3. Chinese cabbage raw 1 cup 74 mg
4. Corn tortilla one 6" diameter 46 mg
5. Broccoli raw 1/2 cup 21 mg

The average adult needs 1,000 mg of calcium a day according to the National Institute of Health.
A longer list of foods can be found at the national institute of health website Here