Are you deficient in calcium?

Calcium doesn't just support your bones.

Every single time your muscles move & contract, they use calcium.

Your nerves & neuromuscular function use calcium.

Proper working function of your cardiovascular system, uses calcium.

And if you're not eating the below foods, there's a high chance you're deficient in Calcium.

How much calcium do you need?

The amount of Calcium you need, varies based on your age.

19-50 years old should be aiming for at least 1000 mg (milligrams) of Calcium per day.

50 years old and over should be aiming for at least 1200 mg (milligrams) of Calcium per day.

Foods rich in calcium

RDI = Recommended Dietary Intake (target amount you should be eating each day).

  • Parmesan Cheese

    1 handful (30 grams) of Parmesan Cheese, has approximately 330 milligrams of Calcium.

    33% of the daily RDI.

  •  Sardines With Bones

    1 can (90 grams) of of Sardines with Bones, has approximately 325 milligrams of Calcium.

    32% of the daily RDI.

  • Plain Yogurt

    3/4 cups (200 grams) of Plain Yogurt, has approximately 300 milligrams of Calcium.

    30% of the daily RDI.

  • Milk

    1 cup (250 mL) of Milk, has approximately 300 milligrams of Calcium.

    30% of the daily RDI.

  • Tahini

    1 tablespoon (20 grams) of Tahini, has approximately 130 milligrams of Calcium.

    13% of the daily RDI.

  • Sesame Seeds

    1 tablespoon (15 grams) of Sesame Seeds, has approximately 130 milligrams of Calcium.

    13% of the daily RDI.

  • Cooked Spinach

    1/2 cup of Cooked Spinach, has approximately 120 milligrams of Calcium.

    12% of the daily RDI.

  • Chia Seeds

    1 tablespoon (15 grams) of Chia Seeds, has approximately 95 milligrams of Calcium.

    10% of the daily RDI.

  • Cooked Kale

    1/2 cup of Cooked Kale, has approximately 90 milligrams of Calcium.

    9% of the daily RDI.

  • Cooked White Beans

    1/2 cup (120 grams) of Cooked White Beans, has approximately 80 milligrams of Calcium.

    8% of the daily RDI.

  • Almonds

    1 handful (30 grams) of Almonds, has approximately 75 milligrams of Calcium.

    8% of the daily RDI.

  • Cooked Broccoli

    1/2 cup of Cooked Broccoli, has approximately 35 milligrams of Calcium.

    4% of the daily RDI.

Your lifestyle affects the amount of calcium you need

It's super important to keep in mind that lifestyle factors like stress, coffee consumption & how often you workout can have a major impact on:

a) the amount of calcium you absorb, &

b) the amount of calcium your body uses.

And although we can't say exactly how much more calcium you need if you have high stress, drink a lot of coffee or workout a lot.

Keep this in mind when looking at the above RDIs.