What Is A Good Food Calcium Source?

It's important to find good calcium sources that you like because it is such an important mineral. Used by the body for growth, maintenance and reproduction, calcium:

• helps in blood coagulation
• assists in the transmission of nerve impulses
• is important for muscle contraction and relaxation
• helps maintain a normal heart beat
• is used in the stimulating the secretion of hormones
• activates enzyme reactions
• other functions in the body also need a small amount of calcium
• is essential for healthy bones and teeth

Dairy products are the most significant calcium source. These include milk, cheese, yoghurt, buttermilk, and sour cream. Low fat dairy is a good choice for people watching their weight, those who don't like dairy much, or don't tolerate it that well. Calcium is not in the farry portions of dairy, so you're still getting your calcium - if not moreso than in regular, full fat dairy. This is because when you remove the fat, you are replacing that same quantity with more calcium-rich dairy sources. So, one cup of low-fat milk has more calcium per serve than a cup of full cream milk.

Green leafy vegetables are a great calcium source. Examples include turnip greens, kale, mustard greens, collards, bok choy, and of course, broccoli. Some green vegetables aren't such a great calcium source, however, because their fiber and oxalic acid intergere with the body's absorption of this important mineral.

Canned salmon and sardines are also a great calcium source because of the soft bones that they are packaged with. Other things that contain calcium don't really lend themselves to being eaten in quantities sufficient to be a significant source of calcium. These include nuts like almonds and brazil nuts. Shellfish also contains calcium, but again, this is not something that is really eaten regularly or in great quantities.

Some examples of calcium content in foods high in calcium: 

• one 8 ounce glass of milk has 300 mg of calcium
• 6 oz yoghurt contains 300 mg
• 2 ounces of swiss cheese has 520 mg of calcium
• 2 ounces of sardines, with bones, has 240 mg of calcium

Some foods have had calcium added to them. These include some soy and rice milks, bread, and orange juice. These are good alternative calcium sources for people who are dairy intolerant. There are some milk and cheese products around now that cater for those intolerant to dairy also.

Each person's calcium needs vary depending on their age and sex. A lack of calcium can lead to osteoporosis, susceptibility to fractures, and hypertension. If you're using supplements as a calcium source, make sure you take no more than 500 mg at a time, as the body cannot absorb a whole day's worth of calcium in one sitting.

To find out how much calcium you should be taking, check out the tables linked below. They list the RDA's for all the important vitamins and minerals, as well as the Upper Tolerable Limit.

1. Woman's RDA
2. Pregnancy RDA
3. Breastfeeding RDA
4. Men's RDA
5. Infants 0-6 months
6. Infants 7-12 months
7. Child vitamins 1-3 years
8. Children 4-8 years
9. Children 9-12 years
10. teen vitamins 13-18 years

The amount of calcium a person needs varies depending on age, sex and special needs. Too much calcium, for a limited period of time, does not usually cause problems. The exception is an increased risk of kidney stones in those already susceptible to them. Too little calcium can lead to osteoporosis, and hypertension.

Other Calcium Articles:

• Find out how do women feel about taking citracal calcium supplements