Calcium Sources


Though much has been said about the benefits of calcium found mainly in dairy products, the truth is that a large part of the world doesn’t depend on dairy products for its calcium intake but on plants. Few people know that calcium is present in all foods in varying quantities. For instance, dark green leafy vegetables such as broccoli, collard greens, kale, bok choy and dandelion greens and okra and sweet potatoes are as rich in calcium as fruit including oranges, pears, raisins, prunes, apricots, dates and dried figs. In fact, just one cup of broccoli is equal in calcium content to a quarter of the recommendations of the U.S.RDA.

Rich deposits of calcium are also found in a variety of nuts and seeds such as chestnuts, Brazil nuts, hazelnuts, filberts, and sesame seeds, sunflower seeds and pumpkin seeds. Fish and seafood such as salmon, mackerel, sardines, flounder, shrimp, clams and oysters are high repositories of calcium. They include. Besides, calcium is also found in amaranth, quinoa, oats and barley; and in peas, beans, soy products, seaweeds, sprouts and blackstrap molasses. Alfalfa, cayenne, chamomile, kelp and lemongrass are some herbs rich in calcium.

Foods such as turnip greens, spinach, almonds, cashews, rhubarb, and beet, though high in calcium, are also high in oxalic acid, which hinders calcium absorption. When such substances come together in the intestines, the resulting insoluble salts cannot be digested. Adding a teaspoon of lemon juice or vinegar to the cooking helps ease the problem.

If you can’t get a continuously good supply of calcium-rich foods, take a calcium supplement with your meals, in powdered form. Give it to your family too but first check the table below for dosages:

Infants: 600 mg/day

Children (up to age 10): 800-1200 mg/day

Adults (up to age 35): 1200 mg/day

Calcium [] provides detailed information on Calcium, Calcium Supplements, Calcium Deficiency, Calcium Sources and more. Calcium is affiliated with Magnesium Chloride [].

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Author: Piyawut Sutthiruk

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