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ALteRnaTivE TrEaTMEnt..
SOURCES OF CALCIUM
FOOD MILLIGRAMS OF CALCIUM
Whole milk, 8 oz. ...................................291
1% milk, protein fortified, 8 oz. ................349
Nonfat dry milk, 1/4 cup dry ....................377
Yogurt, plain, low-fat, 8 oz. .....................414
Yogurt, plain, nonfat, 8 oz. ......................452
Cheese, cheddar, 1 oz. ..........................204
Cheese, cottage, creamed, 4 oz. .............68
Cheese, goat, hard, 1 oz. .......................254
Cheese, goat, semi-soft, 1 oz. ................84
Cheese, feta, 1 oz. ................................140
Cheese, mozzarella, part skim, 1 oz. ......183
Cheese, muenster, 1 oz. ........................203
Collard greens, frozen, cooked, 1 cup ......357
Kale, frozen, cooked, 1 cup ....................179
Broccoli, cooked, chopped, 1 cup ............178
Chard, cooked, chopped, 1 cup ...............102
Mustard greens, cooked, chopped, 1 cup ..50
Spinach, frozen, cooked, 1 cup ................278
Calcium-enriched orange juice, 8 oz. .........225
Salmon, canned, with bones, 3 oz. ...........203
Sardines, with bones, 31/4 oz. .................351
Oysters, 1 cup .......................................111
FOOD MILLIGRAMS OF CALCIUM
Whole milk, 8 oz. ...................................291
1% milk, protein fortified, 8 oz. ................349
Nonfat dry milk, 1/4 cup dry ....................377
Yogurt, plain, low-fat, 8 oz. .....................414
Yogurt, plain, nonfat, 8 oz. ......................452
Cheese, cheddar, 1 oz. ..........................204
Cheese, cottage, creamed, 4 oz. .............68
Cheese, goat, hard, 1 oz. .......................254
Cheese, goat, semi-soft, 1 oz. ................84
Cheese, feta, 1 oz. ................................140
Cheese, mozzarella, part skim, 1 oz. ......183
Cheese, muenster, 1 oz. ........................203
Collard greens, frozen, cooked, 1 cup ......357
Kale, frozen, cooked, 1 cup ....................179
Broccoli, cooked, chopped, 1 cup ............178
Chard, cooked, chopped, 1 cup ...............102
Mustard greens, cooked, chopped, 1 cup ..50
Spinach, frozen, cooked, 1 cup ................278
Calcium-enriched orange juice, 8 oz. .........225
Salmon, canned, with bones, 3 oz. ...........203
Sardines, with bones, 31/4 oz. .................351
Oysters, 1 cup .......................................111
NATURAL PRESCRIPTION FOR OSTEOPOROSIS
- Increase foods containing calcium, including nonfat or ]ow4at dairy products. You can add dry, powdered milk to certain recipes -- puddings, meat loafs, muffins, and baked goods--to boost calcium content.
- Reduce your protein intake (limit to 6 ounces dally) and your salt intake (avoid the salt shaker and use spaffngly in cookJng).
- Eliminate caffeine, sugar, and alcohol from your diet.
- Stop smoking
- Adopt a program of regular exercise.
IN ADDITION TO YOUR DALLY SUPPLEMENTS, TAKE:
- Calcium: 1,200 mg. of calcium citrate at bedtime.
- Magnesium: 400 mg. daily.
- Boron: 2 mg. daily.
- A good multiple vitamin that will provide 400 I.U. of vitamin D.
IN ADDITION: There is a new drug that's being used to treat osteoporosis, though it hasn't been approved by the FDA for that purpose (it has been approved to treat another bone disorder). The drug is called Etidronate, and it's taken in conjunction with calcium. If 3,our problem with osteoporosis is severe, discuss this drug with your doctor.
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