Most of us know that the mineral calcium, available in food and supplement sources as calcium phosphate, builds bones and teeth, but it also works in conjunction with other minerals to maintain cardiovascular health, prevent colorectal cancer, regulate nerve function and build collagen. In a 2005 study published in the "Journal of Nutrition", researchers found that calcium phosphate bound to bile in the human intestine and lowered cholesterol. Some vegetable sources of calcium such as chard, beet greens and dried beans are bound to another compound (oxalic acid and phytic acid) in the vegetable and are passed out of the body without releasing the calcium.
Best Sources of Calcium Phosphate
The highest sources of calcium phosphate are enriched foods such as milk and milk products, cereals, enriched juices and enriched soy products, which have calcium phosphate added to them and are the equivalent of taking a calcium phosphate supplement. The following figures are taken from the Harvard University Health Services and the USDA Nutrition Database.
For cow's milk and cow's milk products, enriched milk is high in calcium at 300 mg of calcium phosphate per 8 oz., and enriched yogurt is even higher (since it is a milk concentrate) at 400. Cheese made from cow's milk are very high, with swiss and ricotta at about 600 mg of calcium phosphate per 2 oz. (about 2 regular deli slices) and cream cheese ranks at the bottom at 60. The more concentrated the cheese, the more calcium, with enriched cheeses being the highest.
Goat's milk contains more calcium than un-enriched cow's milk, but it is still fairly high at about 180 mg per 8 oz. Cheeses and other products made from goat's milk and other milks such as sheep's milk are also high in calcium.
Enriched soy milk is the highest at about 300 mg per 8 oz. and regular soy milk and products such as tofu and edamame (per 8 oz or 1 cup) rate at around 150.
It is good to know that besides soy milk, there are other non-dairy sources of calcium phosphate, including salmon, sardines and anchovies with 4 oz. of these fish having around 300 mg.
Blackstrap molasses is a common sweetener, and 1 tbsp. contains 170 mg of calcium. Seaweed is tasty, and 2 tbsp. of raw wakame contains about 40 mg of calcium.
Probably the best source of vegetable-based calcium besides soy is artichokes, at 135 mg per 4 oz. (1/2 cup) and collard greens at 110 mg per 4 oz. Neither veggie contains oxalic acid and are readily absorbed.
A decent source of vegetable calcium, taro contains about 40 mg per 8 oz. of cooked taro. Not a common vegetable, it is available in some specialty markets.
Who Should Avoid Calcium Phosphate
Researchers at the National Institute of Health recommend avoiding an excess of calcium phosphate, particularly in the form of enriched products and supplements if a person has one of the following: parathyroid disease, kidney stones or an ongoing treatment involving tetracycline antibiotics.
Alternative Dairy Sources
The highest all-natural sources of calcium phosphate are dairy foods. The calcium phosphate is held in colloidal suspension by the caseins in the milk and a number of NIH studies, including one in 1999 from the "Journal of Nutritional Science and Vitaminology", indicates that calcium from milk sources was absorbed better and remained longer in bone than equal amounts of calcium from whey protein or other sources. There are milks, besides cow's milk, which appear to be higher in calcium, such as goat milk, sheep milk and even water buffalo milk. Data is either unreliable or unavailable for these items, however, and the products are only available in specialty markets. It is, however, worth looking for them, and checking the calcium content on the labels, since, according to the NIH, these alternative dairy items are often acceptable for those who are allergic or sensitive to cow's milk.
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