Calcium is the most abundant mineral in our body, it is important for the development of our bones and teeth, it is used by muscles in energy production, it is required for blood clotting, nerve impulse transmission, it activates numerous enzymes, it is needed for the absorption of Vitamin B12 and it helps to make sex hormones.
With the many roles it plays in our body it is vital that we are meeting our daily requirements. Adults should aim for 1200-1500mg each day and here’s where you can find it:
Yogurt (1/2 cup) 156-200mg
Cheese (cheddar .75oz) 151mg
Cows milk (skim/2%/Whole ½ cup) 143-153mg
Fortified Nut milk (1/2 cup) 100-150mg
Unfortified Nut milk (1/2 cup) 5-10mg
Fruits and Juices
Fortified Orange Juice (1/2 cup) 150mg
Figs (3oz) 137mg
Orange (1 medium) 52mg
Collard Greens (1 cup cooked) 226mg
Bok Choy (cooked 1 cup) 178mg
Bok Choy (raw 2 cups) 147mg
Kale (cooked 1 cup) 94mg
Broccoli (cooked 1 cup) 70-94mg
Broccoli (raw 2 cups) 84mg
Navy Beans (cooked 1cup) 127mg
Pinto Beans (cooked 1 cup) 82mg
Red Beans (cooked 1 cup) 81mg
Chickpeas (cooked 1 cup) 80mg
Kidney Beans (cooked 1 cup) 50mg
Lentils (cooked 1 cup) 38mg
Nuts and Seeds
Almond Butter (3 tbsp.) 130mg
Almonds (1/4 cup) 115mg
Flaxseeds (2 tbsp.) 47mg
Hazelnuts (1/4 cup) 38mg
Blackstrap Molasses (1 tbsp) 176mg
Calcium requires magnesium for proper absorption.
Vitamin C increases calcium absorption.
Our body is only able to absorb 500 milligrams of calcium at a time so when supplementing it is best to take in divided doses.
Always choose a good quality (pharmaceutical-grade) supplement.