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Calcium Food Sources

Calcium Food Sources

 

Calcium is the most abundant mineral in the body and works with phosphorus and magnesium to give strength to bones and teeth.  Calcium is necessary for blood clotting and the transmission of nerve impulses.  It is essential in enzyme regulation, in the secretion of insulin in adults, and in the regulation of muscle function.  Vitamin D is required for calcium absorption.

Calcium is required for blood clotting, muscle contraction and nerve function. Nuts and seeds are a good source of calcium, especially sesame seeds which can be used to coat foods, add flavour to salads, or used as tahini paste as a spread for bread.

Oestrogen helps maintain calcium in the skeleton.  Bone loss is accelerated in women for 5 years after menopause so, to avoid osteoporosis, older women need more calcium than when they were younger.  But, ideally, a ‘bone bank’ of calcium should be built up early in life.

  

Food Sources                   mg/100grams

Parmesan 1150

Prawns 126

Whole milk powder 935

Mussels, cooked 124

Swiss cheese 885

English muffin 119

Cheddar cheese 775

Milk, full cream 114

Seaweed,dried 663

Tempeh 111

Brie cheese 470

Milk, goats 110

Milo 420

Lemon peel 103

Carob powder 390

Sunflower seeds, roasted 102

Sardines, canned 380

Wheat germ 101

Tofu, raw 336

Bread, mixed grain 98

Tahini 330

Coriander 98

Tofu, cooked 330

Walnuts 89

Milk powder, fortified, malted  330

Wheat bran, unprocessed 87

Salmon, pink, canned 310

Blackcurrant, dried 87

Cereals, fortified 300-600

Hazelnuts, raw 86

Almonds, with skin 250

Miso 77

Ovaltine 230

Cottage cheese 67

Ricotta, whole milk 225

Apricots, dried 67

Yoghurt, low-fat 210

Sesame seeds 62

Figs, dried 200

Sultanas 56

Parsley 200

Chickpeas 55

Chinese broccoli 196

English spinach, raw 53

Yoghurt, full-fat, plain 196

Prunes 52

Corn tortilla 175

Pecans 51

Brazilnuts 170

English spinach, cooked 50

Milk, reduced-fat, calcium rich  163

Peanuts, roasted with skin 50

Rocket 160

Lobster, cooked 49

Buttermilk 143

Dates 47

 

Recommended Daily Intake

Men 800mg

Women 800-1000mg

Pregnant 1100mg

Lactating 1200mg

 

Deficiency signs: include osteoporosis, osteomalacia, muscle spasms and cramping, heart palpitations, high blood pressure, rickets and joint pain.

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