There are several sources of calcium in the diet, and dairy products tend to be the most abundant. However, there are also plant-based foods that contain calcium. Hence, a balanced diet can help you meet your daily calcium requirement. However, you should avoid eating too much calcium, as it can cause physical and emotional problems. To avoid calcium overdose, try to choose foods that are rich in calcium.
High-calcium foods
While most people associate dairy products with high calcium content, there are plenty of plant-based sources of the mineral. Black-eyed peas and white beans are two excellent examples. Additionally, these legumes are packed with protein, which makes them excellent choices for plant-based burgers and veggie chili. To make it even easier to consume calcium, try to include legumes as much as possible, especially tofu.
Aside from milk, high-calcium foods are a great way to get the recommended daily allowance of calcium. Other food sources include leafy green vegetables, beans, and seaweed. However, consuming too much calcium can have adverse effects on your digestive system. You should seek advice from a healthcare provider if you suspect you may be deficient in calcium. For people who do not drink milk, you can substitute it with other dairy products, such as yogurt and cheese.
Yogurt is another excellent source of calcium. It is made from fermented milk and contains probiotics. These organisms improve your immune system and aid in digestion. You can also find high-calcium fish like sardines, salmon, and tuna. One-third of the recommended daily value of calcium comes from a 3-ounce serving of canned salmon. Other high-calcium fish include clams and canned salmon. In addition to calcium, fatty fish also contain omega-3 fatty acids that improve your heart health and brain function.
Milk is one of the best sources of calcium in the diet. Whole or fat-free milk provides 306 milligrams of calcium per cup, making it a great choice for those with lactose intolerance or who follow a plant-based diet. Unsweetened almond milk contains 342 milligrams of calcium per half-cup and zero sugar. But you should note that plant-based milk may interfere with the absorption of calcium.
Sunflower seeds are high-calcium foods, but they should be eaten in moderation. Some varieties may contain high levels of sodium, which decreases their bio-availability. The best way to get the maximum calcium from sunflower seeds is to eat them raw, unsalted. One handful of kernels provides an optimal amount of calcium for your body. You can also eat broccoli rabe, which contains around 100 mg of calcium per cup. Tofu with calcium contains 66% of the daily calcium requirement.
Low-calcium foods
While it may seem that dairy products are the best source of calcium, it’s actually possible to get plenty of calcium from non-dairy foods, as well. In addition to dairy products, you can also get calcium from leafy green vegetables, nuts, and blackstrap molasses. Some cereals are fortified with calcium, as are some juices and dried beans. Here’s a list of some of the best sources of calcium.
While some observational studies suggest a link between higher calcium intake and lower risk of colorectal cancer, other studies have found mixed results. One meta-analysis of eleven prospective cohort studies, which included 872,895 participants and 26,606 cases of breast cancer, found that women with higher calcium intakes had an 8% lower risk of developing the disease. In the WHI trial, meanwhile, women were given calcium supplements and placebos for seven years. The groups were similar in incidences of colorectal cancer, which was the primary outcome.
If you suspect that you have low calcium levels, consult a physician immediately. Calcium deficiency can lead to osteoporosis, weakened bones, and even mood issues. It also causes many serious diseases and disorders, so it’s best to work with your doctor to determine the best course of action. When you’re taking a multivitamin or calcium supplement, check with your physician to make sure your dosage is right. You’ll also want to drink more water. Staying hydrated helps flush calcium from your system. In fact, hospitals are increasingly implementing hydration as the primary treatment for people with high calcium levels.
Although phosphorous and calcium work together to form strong bones, consuming too much can cause your body to absorb less calcium than needed. Too much phosphorous may even be harmful. The good news is that there are plenty of sources of both of these nutrients. A variety of foods are rich in both phosphorus and calcium. While dairy products and fish are high in calcium, whole grains and nuts contain the essential nutrient vitamin K. Vitamin K helps regulate calcium levels in the body and helps form strong bones.
Sources of calcium
You’ve probably heard of calcium, the mineral found in dairy products. But did you know that it’s also present in many other foods? Besides its role in bones, calcium also contributes to muscle function and nerve signaling. While most adults should aim to consume a thousand milligrams of calcium a day, some people need more. Dairy products are one of the richest sources of calcium. Here are five foods rich in calcium.
For an excellent source of calcium, try white beans. They’re a low-fat, high-fiber food packed with iron and fiber. Try adding them to your favorite salads, or even hummus. They’re also packed with magnesium, which balances the effects of calcium in your body and helps regulate nerve and muscle function. Sunflower seed kernels are another source of calcium. Each tablespoon contains 88 milligrams. You can even bake sesame seeds into bread to get a nuttier taste.
Another source of calcium is yogurt. Yogurt is made by fermenting milk and contains about 488 milligrams of calcium. Yogurt also contains probiotic bacteria that can boost your immune system and aid in digestion. Fish such as sardines are high in calcium. A three-ounce can contains nearly 30% of your daily requirement of calcium. Other seafood rich in calcium include canned salmon and clams. The fatty fish in these fishes contain omega-3 fatty acids, which promote heart and brain function.
Fruits and vegetables are also excellent sources of calcium. Fresh orange juice is naturally high in calcium, and most brands are fortified with calcium. One type of fortified orange juice, frozen orange juice from concentrate, contains 1514 milligrams of calcium per cup, which meets the daily recommendation for calcium. However, juice has a high sugar content, so be sure to limit its consumption in children. This way, you can be sure that they are getting the nutrients they need.
Other food sources of calcium are leafy green vegetables and milk. Leafy green vegetables are powerhouses for nutrients, and contain low calories. For a healthy dose of calcium, try eating more leafy green vegetables. A 10-inch flour tortilla contains 90 mg of calcium. A half cup of orange juice is about the same as one cup of nonfat American cheese, while a serving of skim milk contains 299 mg of calcium.
Consuming too much calcium can lead to physical and emotional problems
If you’ve ever heard of the calcium deficiency problem, you probably know that calcium is important for building strong bones. However, you might be surprised to know that this mineral may also cause physical and emotional problems. Among these problems are weakened bones and osteoporosis, both of which are debilitating diseases. Besides these, too much calcium can lead to a plethora of emotional problems, as well.
If consumed in excessive quantities, too much calcium can result in kidney failure and other serious health complications. In addition to the symptoms listed above, excessive calcium can also lead to digestive system problems, muscle weakness, and increased thirst. Severe hypercalcemia can interfere with brain function, causing confusion, lethargy, and fainting. If left untreated, excessive calcium can even lead to heart problems.
Even though calcium is an essential component of a balanced diet, the recommended daily intake depends on your age. Children between the ages of nine and 18 should have the highest calcium intake because this is when their bones are growing rapidly. While it is safe to consume dietary supplements, be sure to follow the instructions on the label. You may also want to consult with your doctor before taking any supplements. Although calcium is important for your health, too much of a good thing can lead to unwanted side effects.
While you should try to get all of your calcium requirements from food sources, doctors recommend that you supplement with low-dose calcium supplements to make up the difference. Calcium from food is more easily absorbed than from a supplement. People who get calcium from food also have stronger bones than those who rely solely on calcium supplements. However, consuming too much calcium isn’t recommended as too much of it can lead to health problems, including kidney stones and gastrointestinal upset.
