Dairy and Soy
|
Amount
|
Calcium (mg)
|
Milk (skim, low fat, whole)
|
1 cup
|
300
|
Buttermilk
|
1 cup
|
300
|
Cottage Cheese
|
0.5 cup
|
65
|
Ice Cream or Ice Milk
|
0.5 cup
|
100
|
Sour Cream, cultured
|
1 cup
|
250
|
Soy Milk, calcium fortified
|
1 cup
|
200 to 400
|
Yogurt
|
1 cup
|
450
|
Yogurt drink
|
12 oz
|
300
|
Carnation Instant Breakfast
|
1 packet
|
250
|
Hot Cocoa, calcium fortified
|
1 packet
|
320
|
Nonfat dry milk powder
|
5 Tbsp
|
300
|
Brie Cheese
|
1 oz
|
50
|
Hard Cheese (cheddar, jack)
|
1 oz
|
200
|
Mozzarella
|
1 oz
|
200
|
Parmesan Cheese
|
1 Tbsp
|
70
|
Swiss or Gruyere
|
1 oz
|
270
|
Vegetables
Acorn squash, cooked
|
1 cup
|
90
|
Arugula, raw
|
1 cup
|
125
|
Bok Choy, raw
|
1 cup
|
40
|
Broccoli, cooked
|
1 cup
|
180
|
Chard or Okra, cooked
|
1 cup
|
100
|
Chicory (curly endive), raw
|
1 cup
|
40
|
Collard greens
|
1 cup
|
50
|
Corn, brine packed
|
1 cup
|
10
|
Dandelion greens, raw
|
1 cup
|
80
|
Kale, raw
|
1 cup
|
55
|
Kelp or Kombe
|
1 cup
|
60
|
Mustard greens
|
1 cup
|
40
|
Spinach, cooked
|
1 cup
|
240
|
Turnip greens, raw
|
1 cup
|
80
|
Fruits
Figs, dried, uncooked
|
1 cup
|
300
|
Kiwi, raw
|
1 cup
|
50
|
Orange juice, calcium fortified
|
8 oz
|
300
|
Orange juice, from concentrate
|
1 cup
|
20
|
Legumes
Garbanzo Beans, cooked
|
1 cup
|
80
|
Legumes, general, cooked
|
0.5 cup
|
15 to 50
|
Pinto Beans, cooked
|
1 cup
|
75
|
Soybeans, boiled
|
0.5 cup
|
100
|
Temphe
|
0.5 cup
|
75
|
Tofu, firm, calcium set
|
4 oz
|
250 to 750
|
Tofu, soft regular
|
4 oz
|
120 to 390
|
White Beans, cooked
|
0.5 cup
|
70
|
Grains
Cereals (calcium fortified)
|
0.5 to 1 cup
|
250 to 1000
|
Amaranth, cooked
|
0.5 cup
|
135
|
Bread, calcium fortified
|
1 slice
|
150 to 200
|
Brown rice, long grain, raw
|
1 cup
|
50
|
Oatmeal, instant
|
1 package
|
100 to 150
|
Tortillas, corn
|
2
|
85
|
Nuts and Seeds
Almonds, toasted unblanched
|
1 oz.
|
80
|
Sesame seeds, whole roasted
|
1 oz.
|
280
|
Sesame tahini
|
1 oz. (2 Tbsp)
|
130
|
Sunflower seeds, dried
|
1 oz.
|
50
|
Fish
Mackerel, canned
|
3 oz.
|
250
|
Salmon, canned, with bones
|
3 oz.
|
170 to 210
|
Sardines
|
3 oz.
|
370
|
Other
Molasses, blackstrap
|
1 Tbsp
|
135
|
- Advantages of organic food?
'Organic agriculture has been confirmed as environmentally sound and more sustainable than mainstream agriculture.'
'reviews of multiple studies show that organic varieties do provide significantly greater levels of vitamin C, iron, magnesium, and phosphorus than non-organic varieties of the same foods. While being higher in these nutrients, they are also significantly lower in nitrates and pesticide residues. In addition, with the exception of wheat, oats, and wine, organic foods typically provide greater levels of a number of important antioxidant phytochemicals (anthocyanins, flavonoids, and carotenoids).'
'organic crops, on average, have higher concentrations of antioxidants, lower concentrations of Cd and a lower incidence of pesticide residues than the non-organic comparators across regions and production seasons.'
'Overall, organic crops had 18 to 69 percent higher concentrations of antioxidant compounds. The team concludes that consumers who switch to organic fruit, vegetables and cereals would get 20 to 40 percent more antioxidants. That’s the equivalent of about two extra portions of fruit and vegetables a day, with no increase in caloric intake.
The researchers also found pesticide residues were three to four times more likely in conventional foods than organic ones, as organic farmers are not allowed to apply toxic, synthetic pesticides. While crops harvested from organically managed fields sometimes contain pesticide residues, the levels are usually 10-fold to 100-fold lower in organic food, compared to the corresponding, conventionally grown food.
“This study is telling a powerful story of how organic plant-based foods are nutritionally superior and deliver bona fide health benefits,” said Benbrook.
In a surprising finding, the team concluded that conventional crops had roughly twice as much cadmium, a toxic heavy metal contaminant, as organic crops. The leading explanation is that certain fertilizers approved for use only on conventional farms somehow make cadmium more available to plant roots. A doubling of cadmium from food could push some individuals over safe daily intake levels.'
- Are soya products related to cancer?
'Even though animal studies have shown mixed effects on breast cancer with soy supplements, studies in humans have not shown harm from eating soy foods. Moderate consumption of soy foods appears safe for both breast cancer survivors and the general population, and may even lower breast cancer risk. Avoid soy supplements until more research is done. So, enjoy your occasional tofu stir-fry or tofu burger - they are unlikely to increase your risk of breast cancer and, on balance, are some of the healthier foods you can eat!'
- Is chocolate good for you?
'Chocolate and its main ingredient, cocoa, appear to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease. Flavanols — which are more prevalent in dark chocolate than in milk chocolate — also help lower blood pressure and improve vascular function.
In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack.'
'The idea that chocolate might be good for you stems from studies of the Kuna Indians, who live on islands off the coast of Panama. They have a low risk of cardiovascular disease or high blood pressure given their weight and salt intake. Researchers realized that genes weren’t protecting them, because those who moved away from the Kuna islands developed high blood pressure and heart disease at typical rates. Something in their island environment must have kept their blood pressure from rising.
“What was particularly striking about their environment was the amount of cocoa they consume, which was easily 10 times more than most of us would get in a typical day,” says Dr. Brent M. Egan, a researcher at the Medical University of South Carolina who studies the effect of chocolate on blood pressure.
But Kuna cocoa is a far cry from the chocolate that most Americans eat. The Kuna make a drink with dried and ground cocoa beans (the seeds of the cocoa tree) along with a little added sweetener.'
- Does carob have health benefits?
'Carob flour prepared in either the household or industrially is a good source of many, but not all essential nutrients'
- Which oils are good for cooking with?
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