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I have a question!
Where can I get:
How much each day do I need:
I'm just too tired / lazy / bored
/ busy to go through all of the above.. Can I have a short summary
of everything?
Where do
I get calcium?
Ever wonder how much calcium the food in front of you contain?
Well, you can find out soon! Below is a table of some of the more
common foods and how much calcium they contain. For lactose intolerant
people, just simply skip the Milk & Milk Products. Hope you
will have enough calcium everyday! Check
the amount of calcium you need everyday here!
| |
Serving size |
|
Calcium(mg) |
| Milk & Milk
Products |
| High-calcium milk powder |
4 scoops |
25g |
450 |
| Low-fat milk |
1 glass |
250ml |
300 |
| Full cream milk |
1 glass |
250ml |
280 |
| Low-fat yoghurt |
1 carton |
200g |
420 |
| Cheese |
1 slice |
20g |
130 |
| Ice cream |
1 scoop |
50g |
65 |
| Fish/ Meat/ Beans/
Nuts |
Dried ikan bilis (with bones) |
2 tablespoons |
40g |
270 |
| Canned sardines (with bones) |
1 fish |
50g |
190 |
| Egg |
1 |
50g |
30 |
| Egg noodles |
1 portion |
100g |
210 |
| Soya beancurd with syrup (tau huay) |
1 bowl |
540g |
80 |
| Beancurd, firm (tau kwa) |
1 small cake |
90g |
150 |
| Beancurd, silken (tofu) |
2 squares |
170g |
55 |
| Soya beans (cooked) |
1 mug |
180g |
205 |
| Soya bean drink |
1 glass |
250ml |
25 |
| High-calcium soya bean milk |
1 glass |
250ml |
450 |
| Almonds |
1/4 mug |
40g |
100 |
| Roasted peanuts, without shell |
1/4 mug |
60g |
30 |
| Dhal (raw) |
1/4 mug |
50g |
85 |
Sesame seeds |
1/2 cup |
|
95 mg |
| Fruits and Vegetables |
| Apricot, dried |
1/4 mug |
60g |
40 |
| Banana |
1 medium |
|
10mg |
| Papaya |
1 wedge |
130g |
40 |
| Raisins |
1/4 mug |
60g |
30 |
| Orange |
1 medium |
|
50 |
| Dried figs |
5 whole |
95g |
240 |
| Kailan (cooked) |
3/4 mug |
100g |
195 |
| Spinach (cooked) |
3/4 mug |
100g |
140 |
| Chye Sim (cooked) |
3/4 mug |
100g |
140 |
| Broccoli (cooked) |
3/4 mug |
100g |
50 |
| French beans (cooked) |
3/4 mug |
100g |
55 |
| Green peas (cooked) |
3/4 mug |
100g |
30 |
| Bread and Cereal |
| Muffin - bran |
1 |
|
100 mg |
| Bread - whole wheat |
2 slices |
|
40 mg |
| Bread - calcium-fortified |
2 slices |
60g |
100 |
References: http://www.hpb.gov.sg/pdf/strongbonesforlife_e_.pdf,
http://www.osteoporosis.ca/english/About
Osteoporosis/Nutrition/Calcium Requirements/default.asp?s=1
Where can
I get Vitamin D?
Just go out!
Yeah we're not kidding.. Sunlight actually helps our skin to
produce Vitamin D. Just simply go out for 30 to 60 minutes
and enjoy the sunlight! Anymore than that will not cause your
skin to make Vitamin D. However, please be careful as too much
sun can cause sun burn or even skin cancer...
There are some people who do not have this ability of making Vitamin
D.. However, do not fret.. There are also other sources of Vitamin
D:
- milk
- fortified soymilk
- fortified breadfast cereals
- high-fat fish such as salmon and mackerel
- egg yolks
- oysters
Calcium? | Importance
of calcium | Not taking in enough
calcium | Taking in too much
calcium
Lactose Intolerant?
| Importance of Vitmain D |
Taking in too much Vitamin D
| Summary
Sources of calcium | Sources of Vitamin D | Daily
recommended amt of calcium | Daily
recommended amt of Vitamin D
References:
(April
7, 2004). Healthcommunities.com, Inc. Kidney Stones.
[WWW document].
URL:
http://www.urologychannel.com/kidneystones/index.shtml. Date Accessed:
10/06/04
Karen
Collins. Young Again Nutrients. Vitamin D Deficiency Concerns
on the Rise [WWW document]
URL:
http://www.youngagain.com/vitamind7.html. Date Accessed: 20/06/04
Jane
Higdon (2001 to April 8, 2003). Linus Pauling Institute. Calcium.
[WWW document]
URL:
http://lpi.oregonstate.edu/infocenter/minerals/calcium/. Date
Accessed: 05/06/04
Osteoporosis
Society of Canada Web site. What is Osteoporosis? [WWW
document] URL:
http://www.osteoporosis.ca/english/about%20osteoporosis/default.asp?s=1.
About
Osteoporosis [WWW document] URL: http://www.osteoporosis.ca/english/About
Osteoporosis/Nutrition/Calcium%20Requirements/default.asp?s=1,
http://www.osteoporosis.ca/english/About
Osteoporosis/Nutrition/default.asp?s=1
Date
Accessed: 05/06/04. C. 2004.
Health Promotion Board. Joy of Life [WWW document] URL:
http://www.hpb.gov.sg/hpb/ere/ere05010101.asp
Strong Bones for Life [WWW document] (in pdf format)
http://www.hpb.gov.sg/pdf/strongbonesforlife_e_.pdf
Adult
Requirements [WWW document] http://www.hpb.gov.sg/hpb/adu/adu010101.asp
Child
Requirements [WWW document] http://www.hpb.gov.sg/hpb/chi/chi010101.asp
Date
Accessed: 04/06/04
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