Calcium is a mineral that is vital for the development and maintenance of your bones and teeth. A deficiency of dietary calcium can increase your risk of high blood pressure and osteoporosis, a condition that is characterized by bone loss and susceptibility to fractures. Dietary sources of calcium include dairy products, soy foods, blackstrap molasses, leafy greens, nuts, fish, fortified cereals and juices and supplements. Consult your doctor about your calcium needs and diet.
Milk and Dairy
Milk and dairy products, such as cheese and yogurt, are among foods with the highest calcium content. Milk and dairy products are also good sources of protein and, when fortified, provide adequate amounts of vitamins A and D. However, because milk and dairy contain high amounts of saturated fat, consuming them can increase your risks of heart disease and cancer. Research by scientists at the School of Public Health at Peking University in Beijing, China, and published in "Asia Pacific Journal of Clinical Nutrition" in 2007 reports that consumption of milk and dairy products increases the risk of prostate cancer. The research concludes that milk contains considerable amounts of fat, hormones and calcium that are associated with prostate cancer risk.
Soy Foods
Soy is a legume that is high in calcium and contains all nine essential amino acids for protein production. Soy foods, such as tofu, tempeh and soy milk, are an ideal source of calcium for vegetarians who do not eat dairy products. Consuming soy in your diet may reduce your risk of osteoporosis. Research by scientists at the University of Bari in Italy and published in "Maturitas" in 2002 discovered that a soy-rich diet stimulates the building of bone, prevents the breakdown of bone and reduces the risk of osteoporosis in healthy postmenopausal women.
Green Leafy Vegetables
Green leafy vegetables, such as kale, collards, bok choy and broccoli, are good sources of calcium. Although spinach and chard also contain calcium, they have oxalic acid, a substance that combines with calcium to form a salt called calcium oxalate. Calcium oxalate reduces the calcium available to your body.
Fish
Fish and seafood, such as salmon, sardines and oysters, are high in calcium and can be a vital source of calcium in populations that live near water and don't consume dairy products. Research by scientists at the Danish Institute of Agricultural Sciences in Tjele, Denmark, and published in the "British Journal of Nutrition" in 2000 discovered that small fish with bones may be an important source of calcium in human diets, particularly among people with low intake of milk and dairy products.
References
- University of Maryland Medical Center: Calcium
- Harvard School of Public Health: Calcium and Milk -- What's Best for Your Bones and Health?
- PubMed.gov; Milk Consumption Is a Risk Factor for Prostate Cancer in Western Countries: Evidence From Cohort Studies; Qin LQ, et al.; 2007
- PubMed.gov; Efficacy of a Soy Rich Diet in Preventing Postmenopausal Osteoporosis: The Menfis Randomized Trial; Chiechi LM, et al.; August 2002
- PubMed.gov; Whole Small Fish as a Rich Calcium Source; Larsen T., et al.; February 2000
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