Best Food Sources of Calcium

Calcium is an essential mineral which is very important for our body’s function and development. Calcium is extremely important for the bones, teeth, soft tissues and body’s metabolic process. This major mineral is most abundant minerals in the human body and 99% of it can be found in the bones and the teeth. Calcium is essential in the prevention of osteoporosis, at the same time it also helps in blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, and cell membrane function. In addition, calcium plays important role in the prevention and the treatment of Hypertension, Cataracts, Colon cancer, Kidney stones, Inflammatory bowel disease, Pregnancy induced hypertension and preeclampsia (abnormal state of pregnancy characterized by hypertension and fluid retention and albuminuria), Polycystic ovarian syndrome and Osteoporosis.

Vitamin D and Vitamin K are two very important vitamins for calcium to function properly. Vitamin D is required for maximum calcium absorption and optimum utilization of calcium. Lack of Vitamin D in the body can impair the calcium absorption and that leads to calcium deficiency. Vitamin K on the other hand is very important for proper blood clotting. Calcium helps Vitamin K in some major functions such as blood pressure regulation, nerve impulse conduction, hormone secretion and also in many enzyme reactions within and outside the cells.

Most common symptoms of calcium deficiency are frequent bone fractures, pain in the muscles, muscle cramping, brittle nails, dry skin, sleeping disorder and increased PMS symptoms.

There are many foods which are a great food source of calcium. But the Best Food Sources of Calcium are:

Best Food Sources of Calcium – Fruits and Vegetables

• Spinach
• Turnip greens
• Mustard greens
• Collard greens
• Cinnamon
• Blackstrap molasses
• Kale 
• Celery
• Cumin Seeds
• Asparagus
• Green Beans
• Crimini Mushrooms
• Broccoli
• Fennel
• Cabbage
• Oranges
• Raisins
• Dates

Best Food Sources of Calcium – Dairy Products

• Cow’s Milk
• Goat’s Milk
• Yogurt
• Mozzarella cheese
• Cheddar cheese
• Buttermilk

Best Food Sources of Calcium – Others

• Tofu
• Soybeans
• Almonds
• Sardines
• Salmon
• Egg yolks

*Some of the most common Calcium Supplements are - Calcium carbonate, Calcium citrate, Calcium phosphate, Calcium gluconate and Calcium glubionate.

Recommended Dietary Allowance for Calcium:

Ages	Amount mg/day
Birth–6 months	210
6 months–1 year	270
1–3	500
4–8	800
9–13	1300
14–18	1300
19–30	1000
31–50	1000
51–70	1200
70 or older	1200
Pregnant & Lactating	1000
14–18	1300
19–50	1000

Source: CDC

*Caution: Any supplement should be taken only after proper tests and only on medical advice.

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