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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