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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