Sunday 16 September 2007

Calcium

It is important to have strong healthy bones when doing Parkour... Calcium is essential for maintaining healthy bones. The recommended calcium intake per day for an adult 19-50 years old is 1000mg, and a kid aged 12-18 years old is 1300mg.

(Dairy)
Low fat milk - 300 mg (1 cup 250ml or 8oz glass)
Tub of low fat yoghurt- 420 mg (1 tub 200g)
Cheddar Cheese - 310mg (40g cube)


(Non Dairy)
Calcium fortified Soya milk - 300 mg (8oz glass)
Calcium fortified Orange Juice - 300 mg (8oz glass)
Broccoli - 75mg (1 cup serving)
Orange - 60mg (1 Orange)
Spanish Clementines - 22mg (1 Clementine)
Almonds - 90mg (Quarter cup) 0r 50mg (15 almonds)
Cooked Spinach - 170mg (1 cup)

* 1oz = 28.4 grams

Sources of information from:
http://www.bonehealthforlife.org.au/content/view/18/480/
http://www.youtube.com/watch?v=fIF_Qnykaoc

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