The two most common forms of calcium are calcium carbonate and calcium citrate. Calcium carbonate is not absorbed as easily by the body, but it is cheaper and most commonly found in supplements. According the Institute of Medicine, the recommended daily allowance (RDA) for calcium is 1,000 to 1,300 mg per day, depending on age, pregnancy or breastfeeding status, and gender.
Essential Mineral
Calcium is a mineral vital to the development of our bones and teeth and vital to our health maintenance. According to "Krause's Food, Nutrition & Diet Therapy," "calcium is the most abundant mineral in the body, making up about 1.5 percent to 2 percent of the body weight and 39 percent of the total body minerals. Approximately 99 percent of the calcium exists in the bones and teeth."
Good Sources
Dairy products are one of the best and most convenient sources of calcium. Good sources of calcium, with 200 to 300 mg per serving, include yogurt, milk, cheese---cheddar, muenster, Provolone, Ricotta, mozzarella and Swiss---egg nog, buttermilk, condensed and evaporated milk. The calcium content is not affected by choosing low-fat or non-fat products, such as skim milk vs. whole milk. The low-fat or non-fat products can contain more calcium; one cup of skim has 306 mg, and one cup of whole milk has 276 mg. Good non-dairy sources of calcium include canned salmon with bones, tofu, soybeans, spinach and turnip greens that are cooked, canned or frozen, waffles from scratch and baking powder.
Moderate Sources
Moderate dairy sources, with 100 to 200 mg per serving, include canned or frozen shrimp, ice cream and soft-serve frozen yogurt, rhubarb, instant dry milk, blackstrap molasses, navy and white beans, great northern and baked beans, kidney beans, almonds, sesame seeds, cottage cheese, feta and bleu cheese, and one cup of greens such as kale, broccoli or dandelion leaves.
Enriched Sources
Other good sources of calcium carbonate include enriched products, which are foods that have calcium carbonate added to them. Many ready-to-eat cereals, such as Cheerios, Corn Chex and even Cocoa Puffs are enriched. Beverages that are fortified, or enriched, are also a good source of calcium, such as fortified orange juice and malted drink mixes, such as Ovaltine.
References
- "Krause's Food, Nutrition, & Diet Therapy"; L. Kathleen Mahan, Sylvia Escott-Stump; 10th edition, 2000
- Institute of Medicine: Dietary Reference Intakes
- USDA: National Nutrient Database for Standard Reference
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