Foods with High Calcium Content: Do You Know What the Best Sources of Calcium Are?
Consuming foods with high calcium content can strengthen your bones and help prevent diseases such as osteoporosis. The human body contains more calcium than any other mineral, with 99 percent of it stored in bones and teeth and the remaining one percent stored in other areas of the body. Let’s have a look at some of the richest sources of calcium.
Dairy Products
Dairy products are the richest sources of calcium. Milk, yogurt and cheese are the major food sources that provide this nutrient to people around the world.
An eight-ounce serving of plain, low-fat yogurt provides 415 mg of this nutrient, whereas eight ounces of non-fat milk will give around 320 mg. Keep in mind that low-fat and fat-free milk has added vitamin D, which improves the absorption of calcium in the body.
Similarly, a serving of 1.5 ounces of cheddar cheese provides 306 mg of calcium, whereas the same serving size of partly skimmed mozzarella cheese gives around 275 mg.
Vegetables and Fruits
Green leafy vegetables are among the best calcium rich foods available. These include spinach, mustard greens, turnip greens and collard greens. A cup of boiled spinach contains around 244.80 mg of calcium and a cup of boiled turnip greens contains around 198 mg of this mineral.
Other vegetables that are good sources of calcium include romaine lettuce, celery, broccoli, cabbage, summer squash, green beans, and brussel sprouts. Kale is another good food source of this mineral. The vegetable when cooked contains more calcium than the raw variety. One cup of cooked kale can provide you with 94 mg of this essential nutrient.
Among fruits, oranges are the best sources of calcium providing 52.40 mg of this nutrient. You can improve your calcium intake further by taking six ounces of calcium-fortified orange juice, which provide around 200-260 mg of this mineral.
Other Foods Rich in Calcium
Seeds such as dill and sesame are also good sources of calcium. You can also provide the necessary amount of calcium in the diet of your children by including herbs such as garlic, oregano, parsley, basil, thyme, rosemary, kombu, and kelp. Peppermint leaves and cinnamon are also rich sources of this mineral.
A four-ounce serving of tofu can provide you with 100 mg of calcium and is a good source of this mineral. Asparagus and crimini mushrooms are also among the many calcium rich foods available.
Dietary Recommendations for Calcium
It is necessary that the daily intake of calcium is adequate for every individual of the family. Deficiency of this mineral can cause osteomalacia or softening of the bones in adults. It may also be a major contributing factor in osteoporosis, which weakens the bones of the individual and makes him more prone to fractures. In children, deficiency of this mineral can lead to a condition called rickets which leads to bone deformities and affects the normal growth of the child.
Foods high in calcium content should be included in your daily diet. The recommended amount of this mineral for infants ranges from 200 to 260 mg. Ages 9 to 18 are the growing years when children need the most calcium. The recommended amount for this group is 1300 mg. Adults require 1000 mg of calcium and for anyone who is older than 71, the required amount increases to 1200 mg. So, make sure to follow the dietary recommendations for this mineral and include foods that are good sources of calcium in your diet.
References
World’s Healthiest Foods: Calcium
Office of Dietary Supplements, National Institutes of Health: Calcium
National Institute of Child Health and Human Development: Calcium
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