When you think about calcium, strong bones and teeth are likely to come to mind. Yet calcium, the most abundant mineral in your body, has many other functions beyond keeping bones healthy. It's involved in muscle functioning, hormone secretion and nerve impulses, according to the Linus Pauling Institute. While dairy foods are the most well-known sources of calcium, several other foods also give a boost to your intake of this vital mineral.
Dairy
Milk, cheese and yogurt are among some of the best natural sources of calcium. Adults, depending on gender and health status, should get 1,000 mg to 1,300 mg of calcium a day. Just having 1 cup of low-fat plain yogurt and an 8 oz. glass of skim milk gives you more than half of the recommended dietary allowances of this mineral. The International Osteoporosis Foundation lists cheddar, mozzarella, parmesan and cottage cheese as some of the top dairy sources for calcium. Go for low-fat milk and cheeses and avoid yogurts loaded with added sugar to help keep your waist slim.
Other Lean Protein Sources
While dairy products are good sources of protein, they are certainly not the only options. Tofu and fish are also ideal choices for both calcium and filling protein. Fish that stand out include salmon and sardines. In fact, 3 oz. of sardines with bones packed in oil has 324 mg of calcium -- more than 1 cup of nonfat milk, according to the Office of Dietary Supplements. The same amount of canned salmon with bones contains 181 mg of calcium.
Vegetables
You may not immediately think of veggies when considering calcium sources, yet certain ones -- particularly of the dark green variety -- are good sources of this essential mineral. Cooked spinach, turnip greens and kale are among the best vegetable sources. Red kidney beans and stir-fried okra are also good choices. Getting your calcium from whole foods should be the goal because, unlike supplements, they provide a high amount of additional nutrients.
Calcium & Bioavailability
A caveat exists, however, when it comes to getting calcium from vegetables: the issue of bioavailability. Bioavailability refers to how much of the mineral your body absorbs for use. Kale has the same amount of bioavailable calcium as milk; however, it may contain natural inhibitors that affect your body's ability to absorb the mineral. For this reason, you would have to eat considerably large portions of these veggies to match the amount of absorbable calcium from 1 cup of milk. You would have to eat over 16 half-cup servings of cooked spinach, according to the Linus Pauling Institute. Eating a variety of foods from all the major food groups helps you take advantage of the many sources of calcium -- and other nutrients -- available.
Member Comments