Homemade yogurt with extra dry milk added to increase the magnesium and calcium content (great source of Lysine) Be sure to take some just before going to sleep to aid in overnight calcium absorption. 2 cups or more per day are recommended. See recipe section in any of my books under homemade yogurt. Its easy to do, and you do not need a yogurt maker.
Fat free milk (skim)
Defatted soy flour (at least 1/3 of a cup per day recommended)(highest source of Lysine)
Calcium fortified orange juice (2 cups per day recommended)
Green leafy vegetables, collard greens 355 mg/cal/cup, Bok choy 250 mg/cal/cup, (Vitamin K)
Broccoli, 200 mg/cal/cup
Sesame seeds
Carrots, lightly cooked
Pumpkin, canned or cooked
Sweet potatoes
Squash
Oatmeal, shredded wheat, other whole grain low-no sugar added cereals
At least 97% or greater fat free chicken or turkey breast (I look for at least 99% fat free.)Substitute olive oil or canola oil for other oils, but still use sparingly. Also keep animal protein consumption down, it increases calcium loss.
Salmon and other fish, including the skin and fat (Research suggests this fat (EPA fat) has the ability to raise HDLs.
1-5 servings per week recommended)
Sardines
Tofu with calcium sulfate
Fresh fruits, especially apples (good source of boron to aid in calcium absorption)
Dried fruits, unsweetened, especially apricots, dates, prunes
Low fat tomato sauces and pasta
Peanuts, walnuts, almonds in moderation
Grape juice
Grapes, especially red grapes
Grapefruit, especially pink
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with non-fat sour cream, yogurt
Baked whole wheat chips and tortillas
Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)
Tomato salsas
Mineral water
Apples
Yeast
Calcium content of different foods
|
Type of food
|
Amount
|
Milligrams of Calcium
|
|
Non fat yogurt
|
1 cup
|
415
|
|
Sardines (Atlantic with bones)
|
3 oz
|
372
|
|
Collard Greens
|
1 cup
|
355
|
|
Pink Salmon (canned with bones)
|
6oz
|
334
|
|
Skim Milk
|
1 cup
|
302
|
|
Calcium Fortified Orange Juice
|
1 cup
|
302
|
|
Bok Choy
|
1 cup
|
250
|
|
Almonds
|
3 oz
|
198
|
|
Turnip Greens
|
1 cup
|
200
|
|
Soy Beans
|
1 cup
|
180
|
|
Broccoli
|
1 cup
|
180
|
|
Mustard Greens
|
1 cup
|
150
|
|
Black Molasses
|
1 tbsp.
|
140
|
|
Great Northern Beans
|
1 cup
|
140
|
|
Non fat Baked Beans
|
1 cup
|
130
|
|
Tofu
|
1 cup
|
130
|
|
Navy beans
|
1 cup
|
130
|
|
Corn Tortilla
|
1 tortilla
|
120
|
|
Kidney Beans
|
1 cup
|
115
|
|
Okra
|
1 cup
|
90
|
|
Acorn Squash
|
1 cup
|
90
|
|
Spinach (Cooked)
|
1 cup
|
74
|
|
Orange
|
1 med
|
60
|
|
Raisins
|
1/4
|
22
|
|
Peanut butter
|
2 tbsp.
|
18
|
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