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Getting Enough Calcium

G

Garuda

Banned
If you don't drink milk, calcium fortified OJ, or take calcium supplements, are you likely to get the recommended 1000 mg of calcium each day from a typical 3000 calorie a day diet?
 
I figured it up one day and I take in like 8% of my RDA of calcium, and I don't drink milk. Heck, I have to take like 3 pills to reach 100%, and I'm not sure how much of that actually reaches my blood.
 
See I used to take calcium supplements (600 mg), which along with the multivitamin added up to 760mg.

Then I heard somewhere that taking too much calcium can cause kidney stones, so I stopped 2 years ago, figuring that the meat, bread, pasta, vegetables, fruits, etc. probably add up to 1000mg. I just realized though, that I had no real basis for making that judgement.
 
Originally posted by: Garuda
See I used to take calcium supplements (600 mg), which along with the multivitamin added up to 760mg.

Then I heard somewhere that taking too much calcium can cause kidney stones, so I stopped 2 years ago, figuring that the meat, bread, pasta, vegetables, fruits, etc. probably add up to 1000mg. I just realized though, that I had no real basis for making that judgement.
Click to expand...

Yeah, pretty much nothing that I eat has any appreciable amount of calcium in it. The only dairy product I can eat a decent amount of is yogurt, so I eat that.

Also, I think the typical diet is 2000 calories, not 3000.
 
Originally posted by: Garuda
If you don't drink milk, calcium fortified OJ, or take calcium supplements, are you likely to get the recommended 1000 mg of calcium each day from a typical 3000 calorie a day diet?
Click to expand...

I don't know if that was just a typo, but the typical recommended daily caloric intake is 2000 calories a day, not 3000.

And no, I doubt it, unless you eat a lot of dairy products other than milk, or certain vegetables (kale and spinach, I think?) that happen to have high levels of calcium in them.

Are you allergic to dairy products/lactose intolerant, or just curious?
 
I just think milk is disgusting. I hated having it when I was a kid, but I did it consistently throughout my childhood. Now that I'm an adult, I see no point to continue with the misery, but I still want to get enough calcium to not have osteoperosis.

Also, 2000 calories is the recommended minimum intake, but I think you'll find that most Americans eat moreso on the order of 3000-4000 calories with a quick Google search.
 
In school they told us that the 2000calorie/day was figured for a 30+ year old female, and that the younger and more male you are, the more calories you require.

But then, I don't trust a damn thing they teach us in school outside of concrete sciences.
 
yah what should you take instead? I personally LOVE milk, I used to easily drink a gallon a week, but I discovered I'm somewhat lactose intolerant (makes me cough a lot when I drink milk, I always thought it was general allergies). So I switched over to soymilk a few months ago. I'm used to the flavor now. But am I getting enough calcium too? I have no idea...I don't even drink much OJ...
 
It totally depends on what you eat.

Remember that plants require calcium in large quantities just to grow. It is a major component of cell walls. So naturally, most plants are a good source of calcium:

1 cup of collard greens contains 357mg of calcium.
1 cup turnip greens - 249mg
1 cup Kale - 179mg
1 cup Okra - 175mg
2tbsp Sesame seeds - 160mg
1 cup Bok Choy - 158mg
5 medium figs - 135mg
1/4 cup almonds - 97mg

2tbsp of Black Strap molasses contains 347mg.

raw Dandelion greens contain 103mg per cup, but most people don't eat the weeds out of their yards. 😉

Canned salmon and sardines(with bones) are also good sources.

Most soy milk is fortified with calcium. Just look on the back nutrition information.
 
I got some rolaids today.

250mg from Rolaids + 160mg from multivitamin + hopefully enough calcium from the rest of my diet = teh win

To be on the safe side, maybe I will take 2 Rolaids. This thread has gotten me paranoid now. I probably haven't been getting enough calcium the last 2 years. That's not good.
 
You can get calcium fortified bread too. Each slice of bread is about 10% your RDA of calcium. Slap a slice of cheese or two on there and that's a good start. A couple rolaids will also help pick up the slack. They taste better and are cheaper than traditional calcium suplements.
 
Originally posted by: eakers
who in gods name eats 3000 cals a day?! i shoot for like 1200
Click to expand...

Anyone in any strenuous sports/activities that weighs over 180 pounds or so will be pushing the threshold where 3000 calories will be what their body burns in a day.

Even as a sedentary slob I burn about 2000 calories a day without doing anything else. Slap an hour of bike riding/running and 45 minutes of weight lifting and I'd be burning close to 3000 calories a day.
 
Originally posted by: Eli
It totally depends on what you eat.

Remember that plants require calcium in large quantities just to grow. It is a major component of cell walls. So naturally, most plants are a good source of calcium:

1 cup of collard greens contains 357mg of calcium.
1 cup turnip greens - 249mg
1 cup Kale - 179mg
1 cup Okra - 175mg
2tbsp Sesame seeds - 160mg
1 cup Bok Choy - 158mg
5 medium figs - 135mg
1/4 cup almonds - 97mg

2tbsp of Black Strap molasses contains 347mg.

raw Dandelion greens contain 103mg per cup, but most people don't eat the weeds out of their yards. 😉

Canned salmon and sardines(with bones) are also good sources.

Most soy milk is fortified with calcium. Just look on the back nutrition information.
Click to expand...

Ha.. 2 years before she dies, my granny was out in the yard picking greens for supper...

My wife's hobby is edible plants, we eat a lot of stuff out of the yard 🙂
We eat collards, turnip greens, kale, spinach, Bok Choy, AND almonds on an almost daily basis. 😀

 
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