List of Calcium Rich Foods

Calcium rich foods are essential for stronger bones, teeth and other physiological functions of the body. Check out for list of calcium rich foods.

For fit and healthy body essential nutrients must be required. The nutrients for the proper functioning of a human body are vitamins, minerals, carbohydrates, proteins and fats. Calcium is an essential mineral with a lot of implications on health. The main role of calcium is to build strong bones and teeth, especially for children. Also, it helps in the clotting of blood and in the functioning of nerves. Bones are the storehouses of calcium in the body. They account for more than 90% of the calcium in our body. The remaining part is used for cellular processes, neuro transmitter release, muscle contraction and the electrical conduction system of the heart.

Role of calcium in the body:

• In the physiology and biochemistry of organisms and the cell of body, calcium plays vital role.
• Calcium is needed for the formation and maintenance of strong bones, the development of teeth and healthy gums.
• It is necessary for blood clotting, stabilizes many body functions and is thought to assist in preventing bowel cancer.
• It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.
• It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses.
• Also, it helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy.
• The optimal intake of calcium is crucial for children, men and women of all ages. The calcium is needed throughout the lifetime and its daily intake value increases with age.

List of calcium rich foods:

Dairy products:

• Milk: 1 cup of milk-290 to 300 mg calcium
• Yogurt: A cup of yogurt-240 to 400 mg calcium
• Cheese: A half cup of cottage cheese-80 to 100 mg calcium
• Ice Cream: 80-100mg of calcium in a half cup
• Powdered Non Fat Milk: 1 teaspoon-50 mg of calcium
• American cheese: 165 to 200 mg of calcium per slice
• Swiss cheese: One slice of Swiss cheese has about 270 mg of calcium

Non-Dairy Products:

Non-dairy products include vegetables, fruits, fish, eggs and other foodstuffs.

• Calcium Rich Vegetables : Broccoli, Kale Cabbage, Okra, Turnip Greens, Spinach, Alfalfa Sprouts, Asparagus, Canned Bamboo shoots, Beets (Canned), Carrot, Celery, Cauliflower, Peeled Raw Cucumber, Eggplant, Garlic, Lettuce-butterhead, Edible Mushrooms, Mustard Greens, Onions, Peas, Green chilies, Tomatoes, Green Beans, and Potatoes.
• Calcium Rich Fruits and Dry Fruits : Apples, Avocados, Banana, Grapes, Lemon, Orange, Pineapple, Cherries, Cranberry, Watermelon, Strawberries, Pomegranates, Apricots, Acai Berries, Mangosteen, Goji Berries, Blueberries, and Almonds.
• Other Foods Rich in Calcium: Soybean, White Beans, Sardines, Egg, Chickpeas, Lasagna, and Ginger Root/Ginger.

Bioavailability and absorption of calcium:

• The Bioavailability of calcium may be defined as the part of dietary calcium that is potentially absorbable by the intestine and can be used for physiological functions, particularly bone mineralization, or to limit bone loss.
• Bioavailability depends on absorbability and the incorporation of absorbed calcium into bone. Absorbability is the availability of calcium for absorption by the intestines. Calcium must be soluble in the acid medium of the stomach before it can be absorbed.
• The potential absorbability of calcium depends on the food, whereas absorption depends also on the absorptive capacity of the intestines, which is affected by physiological factors such as calcium reserves, hormonal regulation or previous dietary calcium supply. The potential absorbability is thus the absorption under the most favorable physiological conditions.
• It also depends on the urinary excretion and fecal loss of endogenous calcium. For intestinal absorption, physiological factors and particularly hormones play a major role in the incorporation of calcium into bone. However, certain types of food increase the chance that absorbed calcium will be incorporated into bone, whereas others result in calcium being mainly excreted in the urine.
• Certain anions, such as sulfate and chloride, organic ligands (chelators) and excess protein or sodium all increase the loss of calcium in the urine and, thus, hinder its incorporation into bone.
• Conversely, the incorporation of absorbed calcium into bone is stimulated by phosphorus, but excess phosphorus may also cause undesirable ectopic calcification (outside of the bone).

Related posts:

1. Fast & low calorie food list