CALCIUM: WHY IT'S IMPORTANT AND THE FOOD THAT WILL PROVIDE IT


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:

Dairy Products

Yogurt (1/2 cup) 156-200mg

Cheese (cheddar .75oz) 151mg

Cows milk (skim/2%/Whole ½ cup) 143-153mg

Non-Dairy “Milks”

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

Green Vegetables

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

Legumes

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

Other

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.

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