Stay Strong with Calcium
The average college student requires 1000 mg of calcium in their diet each day. Calcium contributes to the structure and function of bones and teeth where it is stored for the body’s calcium needs. Calcium in the bloodstream is necessary for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion. Below is a list of suggestions on how to fill your calcium tank.
| Broccoli, cooked | 1/2 cup | 35 mg |
| Broccoli, raw | 1 cup | 35 mg |
| Cheddar cheese | 1 oz. | 204 mg |
| Cheese pizza | 1 small slice | 116 mg |
| Dry roasted almonds | 1/2 cup | 80 mg |
| Figs, ready to eat | 4 count | 506 mg |
| Instant breakfast mix | 1 packet | 150 mg |
| Yogurt | 1 cup | 300 - 415 mg |
| Navy beans | 1 cup | 123 mg |
| Orange juice, calcium-fortified | 1 cup | 300 mg |
| Parmesan cheese | 2 Tbsp | 138 mg |
| Refried beans | 1/2 cup | 59 mg |
| Sardines | 2 count | 50 mg |
| Milk | 1 cup | 300 mg |
| Soy milk, calcium-fortified | 1 cup | 300 mg |
| Spinach, cooked | 1/2 cup | 120 mg |
| Spinach, raw | 1 cup | 120 mg |
| Tofu, soft, made with calcium sulfate | ½ cup | 138 mg |
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