Calcium is an essential mineral that makes up 90 percent of the body’s teeth and bones. It also plays an important role in maintaining the proper function of many of the body’s systems, including the circulatory and central nervous systems. While dairy is the chief source of calcium in food, there are several foods that can inhibit the absorption of calcium. The effects of these foods can be offset by increasing the consumption of dairy in the diet or by taking calcium supplements.
Oxalic Acid
Oxalic acid is a form of calcium found in green vegetables. It binds calcium within plant foods and makes the calcium unavailable for absorption in the body. Oxalic acid only affects the absorption of calcium in oxalic acid-containing foods including chocolate, beans, nuts, spinach, rhubarb, sweet potatoes or yams, okra, kale, beet greens, collards, chard, berries, tea and almonds.
Phytates
Phytates are phosophorous compounds that bind with minerals including calcium and iron making them unavailable for absorption in the body. Foods containing phytates include pinto beans, navy beans, black beans, kidney beans, peas and wheat bran.
Tannins
Tannins are acidic compounds that inhibit the absorption of calcium. The most common sources of tannins are tea and red wine.
Trace amounts of tannins are found in pomegranates, persimmons, cranberries, strawberries, blueberries, hazelnuts, walnuts, pecans and red-colored legumes such as kidney beans.
Protein and Sodium
Diets high in excess protein and sodium can also cause the kidneys to excrete additional calcium. Consuming large amounts of lean meat, poultry, fish, eggs, beans and protein supplements can lead to excess protein in the body. Processed foods such as canned soups, deli meats and frozen food often contain high amounts of sodium. Condiments such as soy sauces, mustards and pickles also contain high sodium levels. Read food labels and monitor sodium content in foods to avoid excess sodium in your diet.
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