Do we need to think differently about our nutrition needs during menopause? Kinda. This is such an important time because so many changes are happening in our bodies. This makes it even more important to make sure we are giving our bodies the best nutrients. One of those nutrients is Calcium.
Why do we need calcium?
Though we can change our nutrition needs during menopause in many ways, one of those is to make sure we get enough calcium. Our bones DO need calcium!
If we don’t get enough calcium in through our diet, the calcium may be stolen from our bones and redirected to more needed areas.
What does calcium do? We need calcium to make our muscles move, to carry messages between our nerves, to make blood move throughout our blood vessels, to help release hormones and to keep a normal heartbeat. Super important right? So let’s make sure we are eating enough calcium rich foods in our diet.
How much calcium do we need?
Adults 19-50 years of age need 1000mg
Adults over the age of 50 need 1200mg
What about supplements?
Many women start taking supplements to help meet their nutrition needs during menopause and this is totally ok. But, if you can get enough calcium through your diet, this is still the preferred way. Have a look at the list below. Start adding up how much calcium YOU are getting on a daily basis. Are you adequately meeting your nutrition needs during menopause as far as calcium is concerned?
Food Sources from Osteoporosis.ca
| Buttermilk | 1 cup/250mL | 186 mg |
| Fortified orange juice | 1 cup/250mL | 300 mg |
| Fortified almond, rice or soy beverage | 1 cup/250mL | 300 mg** |
| Milk – whole, 2%, 1%, skim, chocolate | 1 cup/250mL | 300 mg*** |
| Milk, evaporated | 1/2 cup/125 mL | 367 mg |
| Milk – powder, dry | 1/3 cup/75 mL | 270 mg |
| Yogurt – plain, 1-2% M.F. | 3/4 cup/175 mL | 332 mg |
| Almonds, dry roast | 1/2 cup/125 mL | 186 mg |
| Beans – white, canned | 1 cup/250 mL | 191 mg |
| Cheese – Blue, Brick, Cheddar, Edam, Gouda, Gruyere, Swiss | 1 ¼”/3 cm cube | 245 mg |
| Cheese – Mozzarella | 1 ¼”/3 cm cube | 200 mg |
| Drinkable yogurt | 4/5 cup/200 mL | 191 mg |
| Frozen yogurt, vanilla | 1 cup/250 mL | 218 mg |
| Fruit-flavoured yogurt | 3/4 cup/175 mL | 200 mg |
| Ice cream cone, vanilla, soft serve | 1 | 232 mg |
| Kefir (fermented milk drink) – plain | 3/4 cup/175 mL | 187 mg |
| Molasses, blackstrap | 1 Tbsp/15 mL | 180 mg |
| Salmon, with bones – canned | 1/2 can/105 g | 240 mg |
| Sardines, with bones | 1/2 can/55 g | 200 mg |
| Soybeans, cooked | 1 cup/250 mL | 170 mg |
| Beans – baked, with pork, canned | 1 cup/250 mL | 129 mg |
| Beans – navy, soaked, drained, cooked | 1 cup/250 mL | 126 mg |
| Collard greens – cooked | 1/2 cup/125 mL | 133 mg |
| Cottage cheese, 1 or 2% | 1 cup/250 mL | 150 mg |
| Figs, dried | 10 | 150 mg |
| Instant oatmeal, calcium added | 1 pouch/32 g | 150 mg |
| Soy flour | 1/2 cup/125 mL | 127 mg |
| Tofu, regular – with calcium sulfate | 3 oz/84 g | 130 mg |
| Beans – baked, plain | 1 cup/250 mL | 86 mg |
| Beans – great northern, soaked, drained, cooked | 1 cup/250 mL | 120 mg |
| Beans – pinto, soaked, drained, cooked | 1 cup/250 mL | 79 mg |
| Beet greens – cooked | 1/2 cup/125 mL | 82 mg |
| Bok choy, Pak-choi – cooked | 1/2 cup/125 mL | 84 mg |
| Bread, white | 2 slices | 106 mg |
| Chickpeas (garbanzo beans) | 1 cup/250 mL | 77 mg |
| Chili con carne, with beans – canned | 1 cup/250 mL | 84 mg |
| Cottage cheese – 2%, 1% | 1/2 cup/125 mL | 75 mg |
| Okra – frozen, cooked | 1/2 cup/125 mL | 89 mg |
| Processed cheese slices, thin | 1 | 115 mg |
| Turnip greens – frozen, cooked | 1/2 cup/125 mL | 104 mg |
| Artichoke – cooked | 1 medium | 54 mg |
| Beans, snap – fresh or frozen, cooked | 1/2 cup/125 mL | 33 mg |
| Broccoli – cooked | 1/2 cup/125 mL | 33 mg |
| Chinese broccoli (gai lan) – cooked | 1/2 cup/125 mL | 46 mg |
| Dandelion greens – cooked | 1/2 cup/125 mL | 74 mg |
| Edamame (East Asian dish, baby soybeans in the pod) | 1/2 cup/125 mL | 52 mg |
| Fireweed leaves, raw | 1/2 cup/125 mL | 52 mg |
| Grapefruit, pink or red | 1 | 27 mg |
| Hummus | 1/2 cup/125 mL | 50 mg |
| Kale – cooked | 1/2 cup/125 mL | 49 mg |
| Kiwifruit | 1 | 26 mg |
| Mustard greens – cooked | 1/2 cup/125 mL | 55 mg |
| Orange | 1 medium | 50 mg |
| Parmesan cheese, grated | 1 Tbsp/15 mL | 70 mg |
| Rutabaga (yellow turnip) – cooked | 1/2 cup/125 mL | 43 mg |
| Seaweed (agar) – dried | 1/2 cup/125 mL | 35 mg |
| Snow peas – cooked | 1/2 cup/125 mL | 36 mg |
| Squash (acorn, butternut) – cooked | 1/2 cup/125 mL | 44 mg |