There are lots of reasons you need dietary calcium in your diet. Most people already realize that calcium is important for bone density and the prevention of osteoporosis, but calcium plays other critical roles in maintaining health. It’s also necessary for muscle contraction, including contraction for the most active muscle in the body, the heart. It also plays a role in transmitting nerve signals, hormone secretion, and blood pressure control.
Unfortunately, not everyone gets enough calcium in their diet, especially people who don’t eat dairy foods. Adult women need between 1,000 and 1,200 milligrams of calcium a day through diet, and many are not meeting that requirement. Calcium supplements aren’t a good substitute for dietary calcium, especially since recent studies show that supplemental calcium may increase the risk of heart attacks. That means it’s safest to get calcium through diet.
The Best Sources of Dietary Calcium
Not surprisingly, some of the best sources of calcium are dairy products. Plain, low-fat yogurt tops the list of good calcium sources with an impressive 415 milligrams of calcium per serving. One cup of yogurt supplies more than a third of the calcium requirements for the day. Plus, yogurt has natural probiotics that boost immunity and digestive health. It’s a calcium-rich way to start the morning.
Other good dairy sources of calcium include part-skim mozzarella cheese (333 milligrams per serving), cheddar cheese (306 milligrams per serving), non-fat milk (296 milligrams per serving), low-fat cottage cheese (138 milligrams per serving) and frozen yogurt (103 milligrams per serving).
Dietary Calcium Sources if You Don’t Eat Dairy
If you don’t eat dairy, you can make a substantial dent in your calcium requirements by drinking orange juice fortified with calcium. It supplies 378 milligrams of calcium per serving. Firm tofu is also fortified with calcium sulfate and has 253 milligrams in a half cup, so it’s a good source of calcium for vegetarians and vegans. On the other hand, soft tofu has only half that amount. Many kinds of cereal are also fortified with calcium and can have up to 1,000 milligrams.
Other vegetarian sources of calcium are turnip greens (99 milligrams per serving), kale (90 milligrams per serving) and broccoli (21 milligrams per serving). Some vegetables, such as spinach contain compounds that bind to calcium and reduce its absorption, so the calcium in some vegetables may not be as easily utilized by the body. Only about 5% of the calcium in spinach is absorbed by your body, while kale has an absorption rate of 60% which is even higher than yogurt and other dairy products.
Older people absorb calcium less efficiently, so they need calcium at the high end of the recommended requirements, 1,200 milligrams a day.
The Bottom Line?
Dietary calcium is critical not only for healthy bones but for overall health. Add more of these calcium-rich foods to your diet, and reap the benefits.
References:
WebMD. “Calcium Supplements May Increase Heart Risk”
National Institute of Health. “Calcium”
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