Foods High in Calcium

What makes our teeth and bones strong? What is essential to prevent osteoporosis? It's nothing but, calcium! Calcium is one of the essential minerals in the body. The maximum amount of calcium is found in the bones and teeth. Traces of calcium are also found in the bloodstream and soft tissues. Calcium plays a significant role in the appropriate development of the skeletal system. It is also essential for the prevention of several degenerative diseases. The major sources of calcium are milk, cheese and other dairy products, beans and nuts. The daily requirement of calcium is 500-1,000 mg for kids and teens, and 1,300 mg for adults.

Importance of Calcium

Calcium helps to regulate the secretion of hormones and digestive system, and to stabilize normal blood pressure. It also contributes a lot in the clotting of blood, muscle contraction and normal functioning of the nervous system. Calcium helps to treat and/or prevent a number of health problems related to bones, blood and other body organs. It also contributes in maintaining healthy body weight.

Calcium Deficiency

Since vitamin D plays an important role in absorption of calcium in the body, a deficiency of vitamin D can lead to calcium deficiency. High protein diet, inadequate calcium intake, kidney diseases and abnormal parathyroid glands are also responsible for calcium deficiency. Calcium deficiency increases the risk of osteoporosis, high blood pressure, high cholesterol, stroke, rickets, hypoparathyroidism, colon cancer, insomnia and obesity. The only way to prevent the hazardous effects of calcium deficiency is to maintain an adequate intake of calcium. Most calcium is obtained through dietary sources like dairy products, beans and vegetables. To know what are the foods high in calcium, read on...

Foods High in Calcium

Milk, cheese and other dairy products are good sources of calcium. Since milk is the richest source of calcium, it is recommended to have at least a glassful of milk everyday for health and wellness. Various forms of milk like semi-skimmed, skimmed, whole milk or milkshakes contain ample amounts of calcium. Other dairy products like yogurt, cream, cheese like American, Parmesan, cottage, mozzarella or cheddar are also excellent sources of calcium.

Other foods high in calcium include vegetables like broccoli, kale, chickpeas, French beans, baked beans and red kidney beans as well as dried fruits and nuts like almonds, walnuts, Brazil nuts, hazelnuts and sesame seeds. Fruits like oranges, grapefruits, figs and apricots are also rich in calcium.

Fish like sardines in oil, fried whitebait and tinned salmons contain high amounts of calcium. You will get plenty of calcium from desserts like fruit cheesecake, ice cream, milk custard and canned rice pudding as well as breads and grains like pasta, wholemeal bread, white bread and white rice. Some other sources of calcium are eggs, soybean tofu, cheese macaroni, cheese omelet and lasagna.

Following is the list of calcium rich foods:

• Milk: 290-300 mg in 1 cup of milk
• Orange or grapefruit juice: 300 mg in 8 oz
• Canned salmon (with bones): 170-210 mg in 3oz
• American cheese: 165-200 mg in 1 oz slice of cheese
• Broccoli: 160-180 mg in 1 cup
• Soybean curd (tofu): 145-155 mg in 4 oz
• Kale: 90-100 mg in ½ cup, cooked
• Ice cream or frozen dessert: 80-100 mg in ½ cup
• Egg: 55 mg in 1 medium-sized egg

Besides this, calcium can be obtained through various calcium supplements such as calcium carbonate, calcium malate, calcium citrate, calcium phosphate, calcium gluconate and microcrystalline hydroxyapatite. These supplements also help to maintain adequate levels of calcium in the body.

Include these calcium rich foods to your daily diet in order to strengthen your bones and teeth and maintain good overall health. Also make sure to include an appropriate amount of vitamin D in your diet, which is essential for the proper absorption of calcium in the body.