Calcium plays an important role in health and is particularly critical to bone density and strength. Dairy foods are the richest sources of calcium, but other foods contain calcium, too. But avocados, often touted for their health benefits, do not provide much calcium. So if your diet lacks calcium, it's best to choose foods besides avocados.
Calcium
Calcium helps regulate processes involved in a normal heart beat, muscle contraction and hormone release. It's also involved in blood clotting and nervous system function. Primarily, however, calcium provides strength to bones and teeth. When bones lack calcium they become porous and more likely to fracture. A diet lacking calcium puts you at risk for conditions such as osteoporosis.
Avocados and Calcium
Avocados contain considerable amounts of healthy nutrients such as monounsaturated fats, fiber, vitamin C and potassium. Calcium, however, is a mineral avocados lack in abundance. One raw California avocado contains only 18 mg of calcium. One 8-oz. cup of milk, by comparison, provides 300 mg of calcium. Calcium recommendations for adults are about 1,000 mg per day, increasing to 1,200 mg for women over 50 and men over 70. Avocados do help in daily calcium totals, but only in small amounts.
Better Sources of Calcium
If you're aiming to add more calcium to your diet, look beyond avocados. Dairy sources contain a lot of calcium and foods such as milk, yogurt, milk and cheese are good sources. Two oz. of Swiss cheese provides 530 mg of calcium. Green, leafy vegetables, nuts, beans, salmon and sardines contain a good doses of calcium, too. Many foods such as juices and cereals are also fortified with calcium.
Tips
Vitamin D helps the body better absorb calcium. To increase vitamin D through your diet, you can drink vitamin D fortified milk. To reduce calcium loss from cooking, use small amounts of water when cooking calcium-rich foods and limit cooking time. Eating wheat bran can affect calcium by binding to it and reducing its absorption in the body. If you're a vegetarian who doesn't consume dairy or if you're lactose intolerant, look for soy products and tofu fortified with calcium.
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