Given the amount of contrasting talk ‘out there’ about the relevance of taking vitamin D and calcium supplements, I thought it useful to list what foods are ‘heavy’ in Calcium and vitamin D.
First, an important word from the New York Times …
… “The United States Preventive Services Task Force, an influential group that recently recommended against routine P.S.A. tests to detect prostate cancer, issued a draft statement on Tuesday recommending that healthy postmenopausal women should not take low doses of calcium or vitamin D supplements to prevent fractures.”
Further, Dr. Ethel Siris, who directs Columbia University’s osteoporosis center, said she and other osteoporosis experts already knew the supplements did not prevent fractures. “That’s why when a patient with osteoporosis says, ‘I will just take calcium and vitamin D,’ we say, ‘That’s not enough.’ ” (Source: New York Times)
And now …
… Foods that contain calcium and vitamin D from “Best Bones Forever”
“For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day. The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food. Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up! Foods with the 
icon in front of them may also be fortified with vitamin D. Check the label!”
| Food | Portion | Milligrams |
|---|---|---|
| Milk | ||
| Fat free |
1 cup | 306 |
| Lactose reduced, fat free |
1 cup | 300 |
| 1% low fat |
1 cup | 290 |
| Yogurt | ||
| Plain, fat free |
8 ounces | 452 |
| Fruit, low fat |
8 ounces | 343 |
| Frozen yogurt, vanilla, soft serve |
1/2 cup | 103 |
| Cheese | ||
| Pasteurized process Swiss |
2 ounces | 438 |
| Ricotta, part skim | 1/2 cup | 335 |
| Pasteurized process American | 2 ounces | 323 |
| Mozzarella, part skim | 1.5 ounces | 311 |
| Fortified foods | ||
| Soy drink with added calcium |
1 cup | 368 |
| Orange juice with added calcium |
1 cup | 300 |
| Tofu with added calcium |
1/2 cup | 253 |
| Cereal with added calcium |
1 ounce | 236-1043 |
| Cereal bar with added calcium |
1 bar | 200 |
| Bread with added calcium | 1 slice | 100 |
| Whole-grain tortilla with added calcium | 1 tortilla | 40 |
| Vegetables | ||
| Collards, cooked from frozen | 1/2 cup | 178 |
| Kale, cooked from frozen | 1/2 cup | 90 |
| Bok choy, cooked from fresh | 1/2 cup | 79 |
| Broccoli, cooked or fresh | 1 cup | 61 |
| Other foods | ||
| Soybeans, green, cooked | 1/2 cup | 130 |
| White beans, canned | 1/2 cup | 96 |
| Almonds, dry roasted | 1 ounce | 75 |
Bottom Line: Educate Thyself! Read the labels!! Be proactive; be healthy!
Spread the healthy word … NOT the icing!
Janice
dictated by not read by
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