В каких продуктах содержится кальций кроме молочных продуктов: Продукты богатые кальцием. Где его найти, кроме молока.. Записи блога

Источники кальция. Какие продукты, кроме молока, богаты полезным кальцием?

Кому нужны альтернативные источники кальция

Молочные продукты, включая молоко, йогурты и сыры, не просто богаты кальцием, их состав позволяет обеспечивать максимальное поглощение кальция пищеварительной системой. К сожалению, многим людям, которые страдают повышенной чувствительностью или аллергией на молочный белок (казеин), а также неспособностью переваривать молочный сахар (лактозу), требуются диетические альтернативные источники этого важнейшего минерала. Хотя кальций из молочных продуктов обладает высокой биодоступностью (то есть он эффективно всасывается через желудочно-кишечный тракт организма), существуют и альтернативные источники кальция: среди некоторых немолочных продуктов, а также среди продуктов, обогащенных кальцием.

Кальций — это очень важный минерал для обеспечения жизнедеятельности организма человека. Большинство людей знают, что кальций укрепляет кости и зубы, но не все понимают, какое на самом деле огромное количество процессов в человеческом организме зависит от кальция. Функционирование мышц, сжатие и расширение кровеносных сосудов, передача нервных импульсов, гормональная секреция – для всего этого нужен кальций.

Источники кальция в углеводосодержащих продуктах

Альтернативными источниками кальция могут быть продукты, содержащие углевод. Углеводы составляют один из трех основных классов макроэлементов. Два других класса — это белки и жиры. Продукты, богатые углеводами, — это фрукты, овощи, зерновые продукты, хлеб, крупы, молоко и молочные продукты. Кроме того, список углеводных продуктов также включает почти все, что произведено с использованием сахара: конфеты, подслащенные сахаром напитки, кондитерские изделия, особенно те, для приготовления которых используется мед. Употребление этих сладостей не так полезно для здоровья (скорее наоборот), как употребление других источников углеводов, содержащих клетчатку, витамины и минералы – фруктов и овощей.

В некоторых овощах кальция может быть даже больше, чем в молоке. Хорошими источниками кальция являются листовые зеленые овощи, особенно капуста. Почти все виды капусты, в том числе и зеленая китайская капуста, содержат в себе кальций. В зависимости от сорта на одну порцию (обычно это столовая 200-граммовая чашка) приходится от 75 до 200мг кальция. Причем кальций, поступивший в организм из капусты, очень хорошо всасывается в пищеварительном тракте. Другими источниками кальция среди овощей являются пекинская капуста бок чой, зеленая горчица, руккола, брокколи, а также печеный картофель.

Не стоит рассматривать в качестве альтернативных источников кальция ревень, репу, свеклу и особенно шпинат. Хотя шпинат и является одним из самых богатых кальцием растений среди зелени, он также содержит очень много щавелевой кислоты, которая существенно тормозит усваивание кальция. Из-за плохого всасывания нужно примерно шестнадцать порций шпината, чтобы получить столько же кальция, сколько его можно получить из стакана молока.

Хлеб и фрукты

Фрукты обычно не рассматривают как источники кальция, однако, например, некоторые виды апельсинового сока компании-производители искусственно обогащают кальцием.

Некоторое количество кальция содержится в зерновых продуктах – в хлебе, в хлебных лепешках и сухих завтраках. Кроме того, часть этих продуктов производится с использованием молока, которое добавляет в них кальций. Промышленно изготовленные зерновые продукты тоже могут быть хорошими источниками кальция, так как они искусственно обогащаются этим минералом. В некоторых случаях содержание кальция в них может достигать 1г кальция в одной порции.

Кальций присутствует не во всех углеводосодержащих продуктах. Так, например, мед и сахар совсем не содержат в себе кальций. Фрукты, которые при выращивании не обогащались витаминами, например, арбузы, яблоки или апельсины, могут содержать незначительные доли кальция, но не могут считаться его хорошими источниками. Другие углеводосодержащие продукты, например обычный хлеб, тоже в небольших количествах содержат кальций. В ломтике белого хлеба кальция примерно 30мг, что составляет около 3 % от ежедневной потребности человека.

Бобы, орехи и патока

Еще одним источником кальция могут быть бобы и орехи. Одна порция белой фасоли, которая известна, прежде всего, высоким содержанием клетчатки, дает организму примерно треть такого же количества кальция, который содержится в стакане молока. Красная фасоль и фасоль пинто (светло-коричневая фасоль с пятнышками темного цвета, популярна в Северной и Южной Америке) содержат примерно в два раза больше кальция, однако их кальций усваивается чуть хуже.

Переходим к орехам. Сырой или жареный миндаль в качестве дополнительного бонуса к своим питательным свойствам (миндаль дает организму, прежде всего, мононенасыщенные жиры и клетчатку) является неплохим источником кальция. Грецкие орехи и сырые орехи пекан тоже могут быть хорошими альтернативными источниками кальция, особенно в сравнении с другими орехами.

В общем, хотя орехи и бобовые по содержанию кальция и не чемпионы, они могут существенно обогатить кальциевую диету.

Наконец, еще одним, довольно экзотическим альтернативным источником кальция может быть меласса или чёрная патока. Меласса является побочным продуктом сахарного производства и выглядит как сиропообразная жидкость тёмно-бурого цвета. Вряд ли патоку можно рассматривать как обычный выбор подсластителя, которым заменяют сахар, однако найти способы, чтобы включить ее в свой рацион, есть. Патоку можно использовать для соусов барбекю или добавлять в фасоль. 2ст.л. мелассы могут обеспечить до 400мг кальция — это почти половина суточной рекомендуемой нормы для взрослых.

В каких продуктах содержится кальций

Уважаемые читатели сайта «MEDIMARI», предлагаю продолжить обсуждение цикла статей о макроэлементе кальции и его влиянии на здоровье человека.

В прошлой статье мы говорили о причинах и симптомах гипокальциемии или недостатка кальция в организме человека. Сегодня речь пойдет о том, в каких продуктах содержится кальций.

Для того чтобы организм не страдал от недостатка кальция, ему необходимо обеспечить ежедневное поступление этого элемента с пищей. Ведь продукты, богатые кальцием способны сделать человека устойчивым к различным болезням тем, что:

• укрепляется иммунитет — организм устойчив к различным инфекциям
• его метеочувствительность высока и он с легкостью справляется с перепадами в изменении климата
• уменьшается проницаемость сосудов — циркуляция крови нормализована, артериальное давление в норме, сердечнососудистая система работает слаженно

Чем больше люди  ведут активный образ жизни, тем переход в костную ткань макроэлемента кальция лучше. Поэтому для тех, кто занимается тяжелым физическим трудом, а также спортсменов и растущего организма детей очень важно наладить питание, сбалансированное по кальцию.

Не менее важно это и для пожилых людей ведь все обменные процессы в организме замедленны и всасываемость кальция в тонком кишечнике снижена.

Кальций почти не усваивается без витаминов D и C. Значит, необходимо в рационе питания учесть поступление и этих продуктов.

Можно было бы подумать: — зачем «заморачиваться»? Не проще ли, выпить синтезированные витамины из аптеки, и вопрос решен. Но, оказывается, не все так просто. Бесконтрольный прием витаминов может доставить большие неприятности. Конечно, если показатели биохимического анализа крови указывают на развитие гипокальциемии или гиперкальциемии, то без медикаментов трудно обойтись, но только по назначению врача.

В качестве профилактики заболеваний и на начальной стадии недостатка кальция важно обратить внимание на то, достаточно ли в нашем меню продуктов содержащих кальций. Кстати, в продуктах питания содержится органический кальций, который намного лучше усваивается организмом, чем синтетический в таблетках.      

Как известно, суточная норма потребления кальция составляет от 800 до 1200 мг.

Чтобы обеспечить себя этой нормой нужно не так уж много. К примеру, взрослым в день можно съесть 70 гр. твердого сыра пармезан, а детям достаточно одного стакана молока или йогурта.

Молочные продукты – это основной поставщик кальция в организм человека, но не все переносят молоко или не пьют его по другим причинам. Они могут найти источник кальция в других продуктах питания, конечно не в таких размерах, но, тем не менее, меню, сбалансированное по кальцию, можно составить и без молочных продуктов.

Нужно помнить, что сбалансированность меню включает и достаточное употребление белков, но ни в коем случае не его переизбыток. Потому что большое количество потребляемого белка закисляет организм так, что кальций, который поступает с пищей, почти весь выводится.

И, конечно же, в сырых продуктах органического кальция намного больше, чем в том, что подвергался тепловой обработке. Вспомните время, когда детей отправляли на оздоровление к бабушкам, чтобы ребятишки пили свежее деревенское парное молоко.

Очень много кальция в материнском молоке, которое так необходимо растущему младенцу для формирования костей, зубов. Детки, на искусственном вскармливании, чаще болеют рахитом, причиной которого является недостаток Ca и витамина D.

Продукты, содержащие кальций:

Продукты чемпионы, содержащие кальций. С учетом того, что в сутки нам нужно поставить организму не меньше 1гр кальция, то есть 1000мг.

1. Твердый сыр – пармезан. В 100гр содержится 1300мг кальция.
2. Кунжутное семя. В 100гр содержится 1000мг кальция и достаточно марганца, который участвует во встраивании кальция в костную ткань.
3. Сардины. В 100гр рыбы содержится 300 мг кальция и рыбий жир, богатый является витамином Д3, который, как и марганец,  участвует во всасывании кальция в кровь и встраивании его в кости.

Сколько в сутки нужно съесть этих продуктов, чтобы суточная потребность нашего организма в кальции была удовлетворена?

• Сыр пармезан – 72гр. Но нужно помнить: это жирный продукт и достаточно соленый.
• Кунжутное семя – 102гр. Хороший источник кальция. Если в свой рацион ежедневно включать кунжут (всего одну столовую ложку), к примеру, посыпав им салат или кашу, то  организм получит свою ежедневную норму Ca. Это решение проблемы для людей с непереносимостью лактозы.
• Сардины – 260гр – эта рыба богата кроме кальция и витамином D

А теперь подробнее о молочных продуктах богатых кальцием:

Молочные продукты, содержащие кальций

Кстати, молочные продукты: молоко и сливки, йогурт и сыворотка, творог, сыр и брынза, мороженое содержат протеины животного происхождения. Протеины (белки) вызывают окислительные реакции, которые нейтрализует, кальций, находящийся в этих продуктах. Если Ca недостаточно, то для нейтрализации окисления он берется из костной ткани. Поэтому если и употреблять молочные продукты для пополнения кальция, то лучше остановиться на твердом сыре пармезан. Но при этом, еще раз повторю, нужно не забывать, что сыр содержит много соли и различных жиров.

В качестве источника кальция можно выбрать и другие продукты питания.

Продукты, кроме молочных, содержащие кальций

Как уже говорилось раньше, достаточно много кальция содержится в сардинах: 300 мг Ca в 100 г продукта. И тем более, сардины хороший выбор, так как в рыбе много фосфора, который помогает кальцию встраиваться в тело кости.

Если посмотреть на таблицу, то можно понять, что для суточной нормы кальция в 1200 мг нужно съесть очень большой объем продуктов. К примеру, если в 100 г семечек содержится 100 мг кальция, то в день нужно съесть их целый килограмм. Не многие способны на это. Да и будет ли польза для здоровья? Ведь в семечках так много растительного масла.

Поэтому приходится делать выбор: молочные продукты, кунжут, сардины; а может, разнообразное сбалансированное меню или все же витамины?

Несколько советов по усвоению кальция в организме:

• Существуют продукты, которые мешают кальцию усваиваться. Это продукты со щавелевой и фитиновой кислотами, и кофеин: какао, шоколад, свекла, мак, листовые овощи, щавель, шпинат, злаки
• Избыток фосфора, магния и калия, недостаток или избыток жира – все это оказывает отрицательное влияние на усвоение кальция
• Если говорить о клетчатке, то большое её количество действует как адсорбент. Так как в растительной клетчатке, например в отрубях, много фитиновой кислоты, это значит, что усвоение кальция при чистках отрубями или снижении веса с её помощью ведет к невозможности усвоения кальция из пищи в достаточной мере
• Термическая обработка продуктов из органического кальция превращает его в неорганический, в тот, который откладывается песком и камнями в желчном пузыре, почках и мочевом пузыре. Поэтому лучше пить пастеризованное молоко, чем кипяченое
• Соль, сахар и углеводы в большем количестве  препятствуют усвоению кальция организмом.

В предыдущих статьях мы говорили о роли кальция для организма человека, его недостатке и такой болезни, как гипокальциемия. В следующей статье речь пойдет о другой крайности содержания кальция – избытке этого элемента — гиперкальциемии.

@М. Антонова

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90000 Top 15 Calcium-Rich Foods (Many Are Non-Dairy) 90001 90002 Calcium is very important for your health. 90003 90002 In fact, you have more calcium in your body than any other mineral. 90003 90002 It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling. 90003 90002 The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4-18 are advised to consume 1,300 mg.90003 90002 However, a large percentage of the population does not meet their calcium needs through their diet (1). 90003 90002 The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral. 90003 90002 These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium. 90003 90002 Here are 15 foods that are rich in calcium, many of which are non-dairy. 90003 90002 Seeds are tiny nutritional powerhouses.Some are high in calcium, including poppy, sesame, celery and chia seeds. 90003 90002 For instance, 1 tablespoon (9 grams) of poppy seeds pack 126 mg of calcium, or 13% of the RDI (2). 90003 90002 Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids (3). 90003 90002 Sesame seeds have 9% of the RDI for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron and manganese (4). 90003 90026 90027 Summary 90028 Many seeds are good sources of calcium.For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the RDI, while the same serving of sesame seeds packs 9% of the RDI. 90029 90002 Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg — or 33% of the RDI — per ounce (28 grams) (5). 90003 90002 Softer cheeses tend to have less — one ounce of brie only delivers 52 mg, or 5% of the RDI. Many other varieties fall in the middle, providing about 20% of the RDI (6, 7). 90003 90002 As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.90003 90002 Many types of cheese are also packed with protein, such as cottage cheese. 90003 90002 What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance. 90003 90002 Dairy may have additional health benefits. 90003 90002 A recent study suggests it may lower the risk of heart disease (8). 90003 90002 Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9).90003 90002 However, keep in mind that full-fat cheese is also high in fat and calories. Most cheeses also contain a lot of sodium, to which some people are sensitive. 90003 90026 90027 Summary 90028 Parmesan cheese packs 33% of the RDI for calcium, while other types deliver 5-2%. Despite being high in fat and calories, cheese may lower your risk of heart disease. 90029 90002 Yogurt is an excellent source of calcium. 90003 90002 Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits.90003 90002 One cup (245 grams) of plain yogurt contains 30% of the RDI for calcium, as well as phosphorus, potassium and vitamins B2 and B12 (10). 90003 90002 Low-fat yogurt may be even higher in calcium, with 45% of the RDI in one cup (245 grams) (11). 90003 90002 While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (12). 90003 90002 One study linked eating yogurt to better overall diet quality and improved metabolic health. People who ate yogurt had lower risks of metabolic diseases, such as type 2 diabetes and heart disease (13).90003 90026 90027 Summary 90028 Yogurt is one of the best sources of calcium, providing 30% of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients. 90029 90002 Sardines and canned salmon are loaded with calcium, thanks to their edible bones. 90003 90002 A 3.75-ounce (92-gram) can of sardines packs 35% of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21% (14, 15). 90003 90002 These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin (16, 17).90003 90002 While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (18). 90003 90026 90027 Summary 90028 Sardines and canned salmon are exceptionally healthy choices. A can of sardines gives you 35% of the RDI for calcium, while 3 ounces (85 grams) of canned salmon packs 21%. 90029 90002 Beans and lentils are high in fiber, protein and micronutrients.90003 90002 They also boast lots of iron, zinc, folate, magnesium and potassium. 90003 90002 Some varieties also have decent amounts of calcium. 90003 90002 However, winged beans top the chart — a single cup (172 grams) of cooked wing beans has 244 mg, or 24% of the RDI for calcium (19). 90003 90002 White beans are also a good source, with one cup (179 grams) of cooked white beans providing 13% of the RDI. Other varieties of beans and lentils have less, ranging from around 4-6% of the RDI per cup (20, 21, 22).90003 90002 Interestingly, beans are credited with being one of the reasons why plant-rich diets are so healthy. Research suggests that beans may help lower «bad» LDL cholesterol levels and reduce your risk of type 2 diabetes (23). 90003 90026 90027 Summary 90028 Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 24% of the RDI for calcium, while other varieties provide around 4-13% for the same serving size. 90029 90002 Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8% of the RDI (24).90003 90002 Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. 90003 90002 Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease (25). 90003 90026 90027 Summary 90028 Almonds are high in nutrients like healthy fats, protein, magnesium and others. One ounce, or 22 nuts, delivers 8% of the RDI for calcium. 90029 90002 Whey protein is found in milk and has been extensively studied for its health benefits.90003 90002 It’s an excellent protein source and full of quickly digested amino acids (26). 90003 90002 Several studies have linked whey-rich diets to weight loss and improved blood sugar control (26). 90003 90002 Whey is also exceptionally rich in calcium — a 1-ounce (28-gram) scoop of whey protein powder isolate contains 200 mg, or 20% of the RDI (27). 90003 90002 If you’d like to try whey protein, you can easily find many varieties online. 90003 90026 90027 Summary 90028 Whey protein is an exceptionally healthy protein source and one scoop of whey protein powder has 20% of the RDI for calcium.90029 90002 Dark, leafy greens are incredibly healthy, and some of them are high in calcium. 90003 90002 Greens that have good amounts of this mineral include collard greens, spinach and kale. 90003 90002 For instance, one cup (190 grams) of cooked collard greens has 266 mg — a quarter of the amount you need in a day (28). 90003 90002 Note that some varieties are high in oxalates, which are naturally occurring compounds that bind to calcium, making some of it unavailable to your body. 90003 90002 Spinach is one of them.So although it has a lot of calcium, it’s less available than the calcium in low-oxalate greens, such as kale and collard greens. 90003 90026 90027 Summary 90028 Some dark, leafy greens are rich in calcium. One cup (190 grams) of cooked collard greens packs 25% of your daily needs. However, some leafy greens contain oxalates, which make some calcium unavailable to your body. 90029 90002 Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals. 90003 90002 It contains prebiotic fiber, which can promote healthy bacteria in your gut (29).90003 90002 Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one study found that your body can only absorb about a quarter of the calcium in rhubarb (30). 90003 90002 On the other hand, the calcium numbers for rhubarb are quite high. So even if you’re only absorbing 25%, you still get 87 mg per cup (240 grams) of cooked rhubarb (31). 90003 90026 90027 Summary 90028 Rhubarb has lots of fiber, vitamin K and other nutrients. The calcium may not be fully absorbed, but the numbers are high enough that you still get plenty.90029 90002 Another way to obtain calcium is from fortified foods. 90003 90002 Some types of cereal can deliver up to 1,000 mg (100% of the RDI) per serving — and that’s before adding milk. 90003 90002 However, keep in mind that your body can not absorb all that calcium at once, and it’s best to spread your intake throughout the day (32). 90003 90002 Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas and crackers contain high amounts. 90003 90026 90027 Summary 90028 Grain-based foods may be fortified with calcium.Read the label to find out how much of this mineral fortified foods contain. 90029 90002 Amaranth is a highly nutritious pseudocereal. 90003 90002 It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus and iron. 90003 90002 One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 12% of the RDI (33). 90003 90002 Amaranth leaves contain even more — 28% of the RDI per cooked cup (132 grams). The leaves are also very high in vitamins A and C (34).90003 90026 90027 Summary 90028 The seeds and leaves of amaranth are very nutritious. One cup (246 grams) of cooked amaranth grain provides 12% of the RDI for calcium, while the leaves pack 28% per cup (132 grams). 90029 90002 Edamame are young soybeans, often sold while still encased in the pod. 90003 90002 One cup (155 grams) of edamame packs 10% of the RDI for calcium. It’s also a good source of protein and delivers all your daily folate in a single serving (35). 90003 90002 Tofu that’s been prepared with calcium also has exceptionally high amounts — you can get 86% of the RDI for calcium in just half a cup (126 grams) (36).90003 90026 90027 Summary 90028 Tofu and edamame are both rich in calcium. Just half a cup (126 grams) of tofu prepared with calcium has 86% of the RDI, while one cup (155 grams) of edamame packs 10%. 90029 90002 Even if you do not drink milk, you can still get calcium from fortified, non-dairy beverages. 90003 90002 A cup (237 ml) of fortified soy milk has 30% of the RDI. 90003 90002 What’s more, its 7 grams of protein make it the non-dairy milk that’s most nutritionally similar to cow’s milk (37).90003 90002 Other types of nut- and seed-based milks may be fortified with even higher levels. 90003 90002 However, fortification is not just for non-dairy milks. Orange juice can also be fortified, providing as much as 50% of the RDI per cup (237 ml) (38). 90003 90026 90027 Summary 90028 Non-dairy milks and orange juice can be fortified with calcium. For example, one cup (237 ml) of fortified orange juice can have 50% of the RDI, while the same serving of fortified soy milk packs 30%. 90029 90002 Dried figs are rich in antioxidants and fiber.90003 90002 They also have more calcium than other dried fruits. In fact, dried figs provide 5% of the RDI for calcium in one ounce (28 grams) (39). 90003 90002 Moreover, figs provide decent amounts of potassium and vitamin K. 90003 90026 90027 Summary 90028 Dried figs contain more calcium than other dried fruits. A single ounce (28 grams) has 5% of your daily needs for this mineral. 90029 90002 Milk is one of the best and cheapest calcium sources. 90003 90002 One cup (237 ml) of cow’s milk has 276-352 mg, depending on whether it’s whole or nonfat milk.The calcium in dairy is also absorbed well (40, 41). 90003 90002 Additionally, milk is a good source of protein, vitamin A and vitamin D. 90003 90002 Goat’s milk is another excellent source of calcium, providing 327 mg per cup (237 ml) (42). 90003 90026 90027 Summary 90028 Milk is a great source of well-absorbed calcium. One cup (237 ml) of milk provides 27-35% of the RDI for this mineral. 90029 90002 Calcium is an important mineral that you may not be getting enough of. 90003 90002 While dairy products tend to pack the highest amounts of this mineral, plenty of other good sources exist — many of which are plant-based.90003 90002 You can easily meet your calcium needs by eating from the diverse list of foods in this article. 90003.90000 18 non-dairy calcium-rich foods 90001 90002 The following foods are rich in calcium and contain no animal-based products. 90003 90004 1. Chia seeds 90005 90002 A single ounce, or 2 tablespoons, of chia seeds provide 179 mg of calcium. 90003 90002 Chia also contains boron, which promotes the health of bones and muscles by helping the body to metabolize calcium, phosphorous, and magnesium. 90003 90002 Add chia seeds to smoothies or mix them into oatmeal or yogurt for a little added crunch.90003 90004 2. Soy milk 90005 90002 One cup of fortified soy milk contains about the same amount of calcium as the equivalent of cow’s milk. It is important to choose a product that is fortified with calcium carbonate. 90003 90002 Soy milk is also rich in vitamin D, and it contains less saturated fat than whole milk with lactose. 90003 90004 3. Almonds 90005 90002 Just 1 cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount. 90003 90002 However, the same serving also contains 838 calories and almost 72 grams of fat.90003 90002 While the fat is mostly healthful and monounsaturated, the calorie count is high, and a person should limit their intake to smaller portions of a quarter cup per serving, for example. 90003 90004 4. Dried figs 90005 90002 About eight figs, or 1 cup, provides 241 mg of calcium. 90003 90002 Figs make a great sweet treat and are rich in fiber and antioxidants. Try them as a midday snack or crush them into a creamy jam. 90003 90004 5. Tofu 90005 90002 Tofu tends to be an excellent source of calcium.However, the calcium content varies, depending on the firmness and the brand, and it can range from 275-861 mg per half cup. 90003 90002 To receive the benefits of the calcium, read labeling carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant. 90003 90004 6. White beans 90005 90002 One cup of white beans yields 161 mg of calcium. 90003 90002 White beans are a low-fat food and are also rich in iron. Add them to a favorite soup or salad, eat them in a side dish, or use them in hummus.90003 90004 7. Sunflower seeds 90005 90002 A single cup of sunflower seed kernels contains 109 mg of calcium. 90003 90002 These seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health. 90003 90002 In addition, sunflower seed kernels contain vitamin E and copper. 90003 90002 Together, these nutrients can promote bone strength and flexibility and prevent bone loss. 90003 90002 However, sunflower seeds can contain high amounts of added salt, which depletes the body’s levels of calcium.For optimal health benefits, choose raw, unsalted seeds. 90003 90002 Also, consider a single serving to be about one handful of kernels, to avoid excessive calorie intake. 90003 90004 8. Broccoli rabe 90005 90002 Broccoli’s bitter cousin, broccoli rabe, contains 100 mg of calcium per cup. 90003 90002 Many recipes aim to tone down and complement the intense flavor of this hearty vegetable. 90003 90004 9. Edamame 90005 90002 One cup of frozen, prepared edamame contains 98 mg of calcium. 90003 90002 Available fresh or frozen and shelled or in pods, edamame contain high-quality proteins and all nine essential amino acids.90003 90004 10. Kale 90005 90002 Just 2 cups of raw chopped kale provide about 180 mg of calcium. 90003 90002 Kale belongs to the cruciferous family of vegetables, which also includes broccoli. The leafy green is loaded with antioxidants, which can prevent or delay cell damage. Kale is also low in calories, with every 100 grams containing only 35 calories. 90003 90002 Add chopped kale to a salad or sauté or steam the vegetable as a side dish. 90003 90004 11. Sesame seeds 90005 90002 Eating just 1 tablespoon of sesame seeds adds 88 mg of calcium to a person’s diet.Try toasting them and sprinkling the seeds over a salad or baking them in bread for a nuttier flavor. 90003 90002 Sesame seeds also contain zinc and copper, and both are beneficial to bone health. Results of a study from 2013 suggest that supplementation with sesame seeds helped to relieve some symptoms of knee osteoarthritis. 90003 90004 12. Broccoli 90005 90002 One cup of frozen broccoli has 87 mg of calcium. 90003 90002 A diet rich in broccoli and other members of the cruciferous family may be linked with a reduced risk of cancer, according to the National Cancer Institute in the U.S. 90003 90002 Research in rodents suggests that compounds in broccoli can help to prevent bladder, breast, colon, liver, and stomach cancers. However, studies in humans have produced inconclusive results. 90003 90004 13. Sweet potatoes 90005 90002 One large sweet potato contains 68 mg of calcium. These vegetables are also rich in potassium and vitamins A and C. 90003 90002 Vitamin A is an important antioxidant that may promote good eyesight, resistance to the effects of aging, and cancer prevention.90003 90002 Sweet potatoes are naturally low in fat and calories. They are popular as a side dish in some parts of the world. 90003 90004 14. Mustard and collard greens 90005 90002 Raw collard greens contain 84 mg of calcium per cup, and they are rich in other vitamins and minerals. 90003 90002 Raw mustard greens are also a significant source of nutrients, and they contain 64 mg of calcium per cup. 90003 90004 15. Okra 90005 90002 A single cup of raw okra contains 82 mg of calcium. Okra is also a significant source of protein, fiber, iron, and zinc.90003 90002 Many people enjoy the vegetable boiled, fried, pickled, or roasted. 90003 90004 16. Oranges and orange juice 90005 90002 One large orange contains 74 mg of calcium, while a single glass of calcium-fortified orange juice contains 300 mg 90003 90004 17. Butternut squash 90005 90002 Butternut squash contains 84 mg of calcium per cup. 90003 90002 The same serving also provides 31 mg of vitamin C, which is more than one-third of the recommended daily amount. The NIH recommend that men consume 90 mg and women consume 75 mg of the vitamin per day.90003 90002 Butternut squash is also rich in vitamin A, and there are many versatile recipes. 90003 90004 18. Arugula 90005 90002 Another cruciferous vegetable, arugula, contains 32 mg of calcium per cup. 90003 90002 This may not seem like an impressive figure, but arugula contains a lot of water, and it is low in calories, at 5 calories per cup. 90003 90002 A person may eat 3 or 4 cups per serving, boosting the overall calcium intake. 90003 90002 Arugula also contains high amounts of a compound called erucin, which may combat cancer.90003.90000 18 Surprising Sources of Calcium (That Are not Mil 90001 90002 So you’re probably already familiar with the main calcium contenders: milk, yogurt, and cheese. But dairy should not be the only dietary pit stop to fill up on this nutrient (whether you’re lactose-intolerant or just cutting out dairy for a while). Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. But before we dive into those, let’s get back to basics. 90003 90004 What Does Calcium Do? 90005 90002 It’s no secret that calcium is vital for strong bones and teeth, but it goes beyond that.This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes). Adults should consume about 1,000 mg of calcium per day (which translates to about one glass of skim milk, one thick slice of cheddar cheese, and one cup of plain yogurt), yet most Americans still fail to meet the mark. According to one survey, only 16 percent of females ages 20 to 29 get enough calcium. 90003 90002 Which is where this list of surprising calcium-rich foods comes in! Just remember to try and pair nondairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium! 90003 90004 Calcium-Rich Foods 90005 90002 Here’s a list of foods and beverages rich in calcium (no cows required), along with recipes to help make them an everyday occurrence in a variety of meals.90003 90004 Natural Calcium 90005 90002 Since most Americans are not getting enough nutrients from natural foods alone, they often rely on enriched foods and supplements. Sail down the grocery aisle and stock up on these items, au natural! 90003 90018 1. White Beans 90019 90002 90021 191 mg (19% DV) in 1 cup canned 90022 90003 90002 Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies or skip the chickpeas and make your own hummus with white beans.90003 90018 2. Canned Salmon 90019 90002 90021 232 mg (23% DV) in ½ can with bones (which provides the calcium!) 90022 90003 90002 To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But do not get turned off just yet-the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents.For a boost of calcium 90021 and 90022 omega 3’s, try these salmon cakes. 90003 90018 3. Sardines 90019 90002 90021 321 mg (32% DV) in about 7 sardines fillets 90022 90003 90002 There’s nothing fishy about sardines-they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3s and vitamin D. Try adding them to a Greek salad or eat ’em straight out of the can. 90003 90002 90021 Want More? 90046 12 Foods That Have Surprisingly High Protein 90046 High-Fiber Foods: The 16 Best (and Most Surprising) Foods 90046 Complete Proteins Vegetarians Need to Know About 90022 90003 90018 4.Dried Figs 90019 90002 90021 107 mg (10% DV) in 8 whole dried figs 90022 90003 90002 For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a midday snack or turn these delicious dried fruits into a creamy jam. 90003 90018 5. Bok Choy 90019 90002 90021 74 mg (7% DV) in 1 cup 90022 90003 90002 This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.90003 90018 6. Blackstrap Molasses 90019 90002 90021 172 mg (17% DV) in 1 tablespoon 90022 90003 90002 When your sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes or use it to make brown sugar. 90003 90018 7. Kale 90019 90002 90021 188 mg (19% DV) in 2 cups raw (chopped) 90022 90003 90002 This superfood is filled with calcium and antioxidants and is perfect to use as the base of any salad when shredded into thin strips.Not in the mood for a raw bowl of greens? Try one of these crazy-good kale recipes that are not salad. 90003 90018 8. Black-Eyed Peas 90019 90002 90021 185 mg (18% DV) in 1/2 cup canned 90022 90003 90002 These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer. 90003 90018 90092 9. Almonds 90093 90019 90002 90021 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts) 90022 90003 90002 You’re «nuts» if you do not grab a handful of almonds every now and then ! They’re the most nutritionally dense nut, packing a crazy amount of nutrients per calorie and ounce.Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad, make your own almond butter, or whip up one of these nine almond butter snacks for a healthy pick-me-up. Just watch out for portion size! 90003 90018 10. Oranges 90019 90002 90021 65 mg (6% DV) in 1 medium fruit 90022 90003 90002 Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey orange carrots. We’re big fans of an orange smoothie in winter, actually.90003 90018 11. Turnip Greens 90019 90002 90021 197 mg (20% DV) in 1 cup cooked (chopped) 90022 90003 90002 This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood . Sautee them as a side dish or spice things up and make a turnip tart. 90003 90018 12. Sesame Seeds 90019 90002 90021 88 mg (9% DV) in 1 tablespoon 90022 90003 90002 These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers.Use their nutty crunch in a salad or add to this sautéed spinach dish. 90003 90018 13. Seaweed 90019 90002 90021 126 mg (13% DV) in about 1 cup raw 90022 90003 90002 Fish are not the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function. Kick a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup. 90003 90004 Fortified With Calcium 90005 90002 Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take.So just make sure you’re not 90021 only 90022 reaching for the fortified kinds! 90003 90018 14. Instant Oatmeal 90019 90002 90021 187 mg (19% DV) in 1 cup 90022 90003 90002 Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind does not boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar. 90003 90018 15. Orange Juice 90019 90002 90021 500 mg (50% DV) in 1 cup 90022 90003 90002 In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.90003 90018 16. Soy Milk 90019 90002 90021 300 mg (30% DV) in 1 cup 90022 90003 90002 Cow’s milk not your cup of tea? Soy milk is a great option for people who are lactose intolerant, and it contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon. 90003 90018 17. Firm Tofu 90019 90002 90021 861 mg (86% DV) in ½ cup 90022 90003 90002 We know what you’re thinking: What exactly 90021 is 90022 tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled.It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu. 90003 90018 18. Cheerios 90019 90002 90021 114 mg (14% DV) in 1 cup 90022 90003 90002 They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced ​​strawberries, or in homemade trail mix for extra crunch. 90003 90004 90021 Like it? Put a pin in it! 90022 90005.90000 Health benefits, foods, and deficiency 90001 90002 If you buy something through a link on this page, we may earn a small commission. How this works. 90003 90002 Calcium is a nutrient that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health. 90003 90002 Humans need calcium to build and maintain strong bones, and 99% of the body’s calcium is in the bones and teeth. It is also necessary for maintaining healthy communication between the brain and other parts of the body.It plays a role in muscle movement and cardiovascular function. 90003 90002 Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available. 90003 90002 Alongside calcium, people also need vitamin D, as this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight. 90003 90002 This article looks at why the body needs calcium, which foods are rich in calcium, what happens if the body does not have enough, and the pros and cons of taking supplements.90003 90002 Calcium plays various roles in the body. These include the following: 90003 90016 Bone health 90017 90002 Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone. 90003 90002 As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.90003 90002 Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements. 90003 90002 Learn more here about osteoporosis. 90003 90016 Muscle contraction 90017 90002 Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.90003 90002 When the body pumps the calcium out of the muscle, the muscle will relax. 90003 90016 Cardiovascular system 90017 90002 Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium. 90003 90002 Calcium’s role in muscle function includes maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure.90003 90002 Vitamin D is also essential for bone health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it. 90003 90016 Other roles 90017 90002 Calcium is a co-factor for many enzymes. Without calcium, some key enzymes can not work efficiently. 90003 90002 Studies have also suggested that consuming enough calcium can result in: 90003 90046 90047 a lower risk of developing conditions involving high blood pressure during pregnancy 90048 90047 lower blood pressure in young people 90048 90047 lower blood pressure in those whose mothers who consumed enough calcium during pregnancy 90048 90047 improved cholesterol values ​​90048 90047 a lower risk of colorectal adenomas, a type of non-cancerous tumor 90048 90057 90002 Find out more here about the effects of having low calcium levels.90003 90002 People can obtain calcium from a range of foods and drinks. 90003 90002 The following are good sources: 90003 90046 90047 yogurt 90048 90047 milk 90048 90047 fortified dairy alternatives, such as soy milk 90048 90047 sardines and salmon 90048 90047 cheese 90048 90047 tofu 90048 90047 green leafy vegetables, such as broccoli, turnip leaves, watercress , and kale 90048 90047 many fortified breakfast cereals 90048 90047 fortified fruit juices 90048 90047 nuts and seeds, especially almonds, sesame, and chia 90048 90047 legumes and grains 90048 90047 cornmeal and corn tortillas 90048 90057 90002 Some dark green vegetables, such as spinach, contain calcium.However, they also contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to absorb calcium, according to studies. 90003 90002 Click here for some tips on getting enough calcium on a plant-based diet. 90003 90002 According to the Office of Dietary Supplements (ODS), people need the following amounts of calcium: 90003 90046 90047 0-6 months: 200 milligrams (mg) 90048 90047 7-12 months: 260 mg 90048 90047 1-3 years: 700 mg 90048 90047 4-8 years: 1,000 mg 90048 90047 9-18 years: 1,300 mg 90048 90047 19-50 years: 1,000 mg 90048 90047 51-70 years: 1,000 mg for males and 1,200 mg for females 90048 90047 71 years and above: 1,200 mg 90048 90057 90002 Pregnant and breastfeeding women require 1,000-1,300 mg depending on age.90003 90002 A doctor may recommend additional calcium for people who: 90003 90002 The following conditions or lifestyle habits may result in low calcium levels, also known as hypokalemia: 90003 90046 90047 bulimia, anorexia, and some other eating disorders. 90048 90047 mercury exposure 90048 90047 overconsumption of magnesium 90048 90047 long-term use of laxatives 90048 90047 prolonged use of some medicines, such as chemotherapy or corticosteroids 90048 90047 chelation therapy used for metal exposure 90048 90047 lack of parathyroid hormone 90048 90047 people who eat a lot of protein or sodium may excrete calcium.90048 90047 some cancers 90048 90047 high consumption of caffeine, soda, or alcohol 90048 90047 some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s disease, and some other digestive diseases 90048 90047 some surgical procedures, including removing the stomach 90048 90047 kidney failure 90048 90047 pancreatitis 90048 90047 vitamin D deficiency 90048 90047 phosphate deficiency 90048 90057 90002 The body eliminates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.90003 90002 A doctor may recommend calcium supplements for people who have a calcium deficiency. 90003 90002 People who use calcium supplements should: 90003 90046 90047 check first with their doctor whether they need supplements 90048 90047 follow the dosage the doctor recommends 90048 90047 take the supplement with food for best absorption and to minimize possible adverse effects 90048 90047 consume the supplements at intervals, usually two or three times a day 90048 90057 90002 According to the ODS, around 43% of all adults in the United States take calcium supplements, including 70% of older females.Taking supplements can increase daily calcium intake by about 300 mg of calcium a day, on average. 90003 90002 Many calcium supplements also contain vitamin D. Vitamin D encourages the synthesis of proteins in the body and helps the body absorb calcium. Magnesium also plays a role in strengthening bones, and calcium supplements may also contain magnesium. 90003 90016 Types of supplement 90017 90002 There are different types of supplements. A doctor can recommend the best option. This will depend on the individual’s needs and preferences, any medical conditions they have, and whether they are taking any medications.90003 90002 Elemental calcium is the pure mineral, but calcium in its natural form exists with other compounds. 90003 90002 Supplements may contain different proportions of calcium compounds and elemental calcium. For example: 90003 90002 90183 Calcium carbonate 90184: This contains 40% elemental calcium. This type is commonly available, and it is relatively cheap and convenient. A person should take it with food, as stomach acid helps the body absorb it. 90003 90002 90183 Calcium lactate 90184: This contains 13% elemental calcium.90003 90002 90183 Calcium gluconate 90184: This contains 9% elemental calcium. 90003 90002 90183 Calcium citrate 90184: This contains 21% elemental calcium. A person can take it with or without food. It is useful for people with inflammatory bowel disease, achlorhydria, and some absorption disorders. 90003 90002 Research has found conflicting evidence regarding the benefits and drawbacks of supplement use. 90003 90002 Most experts agree that it is better to obtain nutrients from natural food sources, although sometimes it is not possible to get enough in this way.90003 90002 Some studies have suggested, however, that calcium supplementation could be hazardous. 90003 90016 Side effects 90017 90002 Some people report gastrointestinal symptoms, such as bloating, constipation, gas, or a combination of all three when using calcium supplements. 90003 90002 Calcium citrate usually has fewer and less pronounced side effects than calcium carbonate. Taking the supplements with food, or spreading their intake throughout the day may help reduce the occurrence or intensity of the side effects.90003 90016 Complications 90017 90002 Very high levels of calcium can lead to: 90003 90046 90047 kidney problems 90048 90047 calcification of soft tissues and blood vessels 90048 90047 kidney stones 90048 90047 constipation 90048 90057 90002 Although high calcium levels due to taking too many supplements might cause these severe side effects, they are more likely the result of cancer and thyroid problems, according to the ODS. 90003 90016 Possible complications 90017 90002 Past studies have raised concerns that taking calcium supplements may increase the risk of: 90003 90046 90047 kidney stones 90048 90047 a reduction in iron absorption 90048 90047 a higher risk of a heart attack 90048 90057 90002 However, more recent studies have suggested that these concerns may be unfounded.90003 90002 Calcium may interact with some drugs. Experts make the following recommendations: 90003 90046 90047 Take calcium supplements separately from some antibiotics. 90048 90047 Avoid supplement use while taking calcium channel blockers, which are a common type of medication for lowering blood pressure. 90048 90057 90002 Calcium is essential for building and maintaining healthy bones and teeth. Among other roles, it may also help manage blood pressure. 90003 90002 It is best to obtain sufficient calcium through dietary sources, such as dairy products, green leafy vegetables, and tofu.However, a doctor may recommend supplementation for some people. 90003 90002 Due to individual differences in requirements, experts do not recommend calcium supplementation for everyone. Anyone who is considering taking supplements should ask their healthcare provider for advice. 90003 90002 Calcium supplements are available for purchase online. 90003.