Calcium Rich Foods

Calcium Rich Foods

Calcium Rich Foods

Calcium is the most abundant mineral in the human body with more than 90% of it located in the bones and teeth.

The Benefits of Calcium

  • Strengthening bones and teeth
  • Regulating muscle contraction and relaxation
  • Regulating heart function
  • Blood clotting
  • Transmission of nervous system messages
  • Enzyme function
  • Releasing the hormones
  • Energy production
  • Maintenance of immune function

Low-calcium may cause several serious diseases including:

  • Colorectal cancer
  • Osteoporosis
  • Hypertension types I and II
  • Preeclampsia and eclampsia

The Recommended Daily Intake for calcium for the age between 19 – 50 years is 1,000 mg which can be easily achieved if you eat a variety of green vegetables especially bok choy, broccoli, spinach, almonds, walnuts, sesame, tahini, figs and other nuts and seeds.

Food Amount Calcium (mg)
Milk 1 cup, 250ml 300
Low-fat milk 200 ml 300
Yogurt 200g, natural or plain 300
Ricotta 1/2 cup, 125 ml 300
Soy drink, fortified 250 ml 300
Rice drink, fortified 250 ml 300
Bok Choy, cooked 1 cup 250
Dried Figs 100g – four to six pieces of fruit 250
Cheese 30 g 200
Cottage cheese 1 cup 200
Ice cream 1 cup 200
Spinach, cooked 1 cup 200
Sesame seeds 25g – a small handful 168
Almonds or walnuts 1/2 cup 150
Tinned salmon, with bones 100 g 150
English muffin 1 whole 150
Tofu (soybean curd) 1/2 cup 150
Watercress 80g 136
Kale 80g 120
Broccoli, cooked 100 g 100
Tahini (ground sesame seeds) 1 tablespoon 100
Oysters, raw 1/2 cup 100
Beans, cooked 1 cup 100
Brazil nuts 30g – a small handful 87
Butternut pumpkin 1 cup 80
Blackberries 1 cup 50
Soy drink, unfortified 1 cup 50
Cabbage or carrots, cooked 1 cup 50
Cashews 1 cup 50
Sunflower seeds 25g – a small handful 28
Egg 1 whole 25
Baked beans 1/4 cup, 50 g 25
Orange juice 1 cup 25
Bread 1 sandwich thick slice 25
Meat, chicken or fish 60 g 10
Tuna, tinned in oil 90 g 10

References

Butler J, Boning up on Calcium! Why Plant Calcium is Best, Bristol, VVF

Swain A,2009, RPAH Elimination Diet Handbook, Allergy Unit, RPA Hospital, p55

Photo credit: http://energy.healthfoodxdrinks.com/top-7-calcium-rich-foods-that-improve-your-bone-health/

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