Calcium
Calcium is important for building bone density during college. When calcium levels in the blood are too low the body will take calcium from the bones to use for other critical functions. The Daily Value for calcium is 1,000 mg per day.
Non-dairy sources of calcium include:
| Food | Amount | Calcium (mg) |
| Collard greens, cooked | 1 cup | 357 |
| Blackstrap molasses | 2 Tbsp | 400 |
| Sesame Seeds | ¼ cup | 351 |
| Calcium fortified OJ | 8 oz | 300 |
| Fortified soy or rice milk | 8 oz | 200-300 |
| Tofu processed with calcium sulfate | 4 oz | 200-330 |
Dairy sources of calcium include:
| Food | Amount | Calcium (mg) |
| Cottage cheese | 1 cup | 138 |
| Yogurt | 1 cup | 488 |
| Mozzarella Cheese | 1 oz | 222 |
| Milk | 8 oz | 285 |
| Ice cream | ½ cup | 80 |
Norse Nutrition Tip!
To get an adequate amount of calcium aim for 3-4 cups of rice, soy, or cow’s milk per day or it’s equivalent.