Sources of Calcium

Sources of Calcium 

 

The Health Benefits of Calcium

Calcium is the most abundant mineral in the human body, according to the National Institutes of Health (NIH), and the recommended intake is 1,000 mg a day for adults. Ninety-nine percent of the body's calcium is stored in bones and teeth for structural support.

 

Calcium-rich foods can provide bone support and lower risk of poor bone integrity

Calcium-rich foods can help maintain acid/alkaline balance in the blood

Calcium-rich foods can support muscle health

Calcium is important. But milk isn’t the only, or even best, source.

In addition to milk, there are a variety of foods that contain calcium and can help children get sufficient levels of calcium in their daily diet. Some examples include:

Dairy foods	Milk, yogurt, cheese
Leafy green vegetables	Broccoli, kale, spinach
Fruits	Oranges
Beans and peas	Tofu, peanuts, peas, black beans, baked beans
Fish	Salmon, sardines
Miscellaneous	Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar

3.2 ounces of sardines contains more than 340 milligrams of calcium, about 2.5 times that of 4 ounces of cow's milk1 cup of steamed collards and 1 cup of cow's milk are nearly identical in terms of calcium (with collards providing 266 milligrams and cow's milk providing 276 milligrams)

100 calories worth of spinach provides you with twice as much calcium as 100 calories worth of yogurt

4 ounces of tofu, 2 TBS of sesame seeds, 1.5 cups of steamed collard greens, and 4 ounces of scallops provide you with 1100 milligrams of calcium, or 110% DV. At the same time, these four foods only use up 394 calories, or about 22% of an 1800-calorie meal plan.