Wednesday 23rd February

Just thought I would share this chart with you. We tend to be a little bit dairy obsessed in this country when it comes to calcium, but I believe a healthy diet is a varied diet, where we get all our daily nutrients from a range of foods. You might find that some vegetables have a higher amount of calcium per calorie than dairy, which is good for both the waistline and your bone density.

It is also important to note that calcium is only one of the nutrients involved in bone density and that a healthy diet overall can assist with our bone health.

Best sources are foods that contain calcium along with the important co-factors such as magnesium, phosphorus, as well as zinc, copper and boron. Vitamin D aids absorption

Foods which cause imbalance in calcium stores include excessive sodium, caffeine, the phosphates in carbonated beverages, and excessive consumption of protein.

Food	Serving	Amount (MG)	Also contain important co-factors
Spinach	1 cup	244.8	Mag, zinc
Collard Green	1 cup	26.1	Mag
Basil	2 tsp	63.4
Cinnamon	2 tsp	55.7
Yogurt	1 cup	447.4	Phos, zinc
Swiss chard	1 cup	101.5	Mag, zinc
Cheese, low fat	1 oz	183.1
Kale	1 cup	93.6	Mag
Milk, low fat	1 cup	296.7	Phos
Goats milk	1 cup	325.7
Rosemary	2 tsp	28.2
Romaine lettuce	2 cups	40.3
Celery	1 cup	48	Mag
Sesame seeds	¼ cup	351	Mag, Phos, zinc, copper
Broccoli	1 cup	74	Mag, zinc
Cabbage	1 cup	46.5
Green beans	1 cup	57.5	Mag
Courgette	1 cup	48.6	Mag, zinc
Garlic	1 oz	51.3
Tofu	4 oz	100	Mag
Brussels Sprouts	1 cup	56.2
Oranges	1 cup	52.4
Asparagus	1 cup	36	Zinc,
Crimini mushrooms	5 oz	25.5	Mag, zinc