Nutritious Life

Brining Nutrition to Daily Life

Spinach and Calcium March 26, 2009

Spinach is an excellent source of calcium, however the binding factors in the plant prevent much of its absorption. Our bodies can’t absorb more than 500 mg of calcium at any one time. This means as the amount of the calcium in a single meal or supplement goes up, the fraction or amount we absorb goes down. With this in mind, it is important to consume calcium rich foods throughout the day, rather relying on a high dose supplement.

Check out the chart below:

 

Food Serving Size Calcium per serving Absorption Rate Estimated Amt of Calcium Absorbed
Plain yogurt, skim milk 8 fl. Oz 488mg 32% 156mg
2% Milk 1 cup 314mg 32% 100mg
Skim Milk 1 cup 306mg 32% 98mg
Kale, cooked 1 cup 179mg 59% 106mg
Broccoli, chopped, cooked 1 cup 61mg 61% 37mg
Spinach 1 cup 291mg 5% 14mg

 

Adults 19-50 (men and women) the AI is 1,ooo mg per day and for men and women 50+ the AI is 1,200 mg per day.

Deficiency symptoms/related diseases:

– osteoporosis

– bone fractures

– convulsions

– muscle spasms

– heart failure

– bleeder’s disease

Advertisements
 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s