The Office of Dietary Supplements at the National Institutes of Health explains that calcium is the most abundant mineral in the body. It is used to support the function of muscles, blood vessels, the nervous system and the skeletal system. Throughout our lifetime, adequate levels of calcium are needed to ensure proper growth, development and maintenance of bones. Calcium absorption by the body is most efficient in the presence of vitamin D.
Dairy Products
The Linus Pauling Institute at Oregon State University explains that dairy products are an abundant source of calcium that is easily absorbed by the body. For example, 8 oz of milk or yogurt or 1.5 oz of cheddar cheese contains about 300mg or 30 percent of the calcium daily value established by the U.S. Food and Drug Administration. The Office of Dietary Supplements at the National Institutes of Health notes that dairy products are the major food contributors of calcium to people in the United States.
Calcium Fortified Foods
The Office of Dietary Supplements at the National Institutes of Health states that many foods are fortified with calcium and contribute significantly to dietary intake of the mineral. The University of Maryland Medical Center adds that foods that are frequently fortified with calcium include fruit juices, soy milk, rice milk, tofu and cereal.
Vegetables
Certain vegetables are rich in calcium. The website for the Vegetarian Resource Group lists several vegetable sources of calcium including: soy beans, bok choy, broccoli, mustard and collard greens and okra. The Linus Pauling Institute notes that while some vegetables are considered good sources of calcium, they are still not as abundant in the mineral as dairy products are. It takes three or more servings of most vegetables to equal the amount of calcium in one serving of dairy.
Fish, Nuts and Other Sources.
The University of Maryland Medical Center explains that sardines, oysters and canned salmon all contain calcium. Additionally, brewer's yeast, dried figs, almonds, brazilnuts and hazelnuts contain calcium. The Vegetarian Resource Group also notes that just 2 tbs of blackstrap molasses provides 400 mg of calcium; this is comparable to the amount provided by a serving of dairy products.
Member Comments