Foods High in Calcium

Why Your Body Needs Calcium

Most of the time when we hear about our need for calcium, it is linked to the fact that it is an essential mineral for the development of strong bones and teeth. This is in fact true, we do need calcium for strong bones and teeth and to minimize bone loss, but did you know its vitally important for other bodily functions as well. Our bodies also use calcium in the following ways:

• Muscle contractions
• Helps blood to clot (wound healing)
• Weight management
• Management of high blood pressure
• The release of neurotransmitters
• Helps produce enzymes and hormones that regulate digestion, energy, and fat metabolism
• Helps maintain cells and connective tissues in the body
• May be helpful to reduce the incidence of premature heart disease

Two Types of Calcium

To understand how our body stores and uses calcium it is important to grasp that there are two types of calcium.

• Tightly bound within the bone
• On the bone (which is more accessible)

Think of your skeleton as a bank for your body's minerals. Your body can make withdrawals or deposits as needed. If you don't feed your body enough calcium, your body will borrow from the skeletal stores. Over the long-term that can lead to bone loss. What many people don't know is that if you feed your body foods high in calcium you can also return calcium to your bones.

• Note: Vitamin D helps to absorb and properly consume calcium.

How Much Calcium Do You Need?

How much calcium is enough? Actually, it depends on your age and gender. The following list provides the RDA:

Children

• 1-3 years - 800 mg
• 4-8 years - 800 mg
• 8-10 years - 800 mg

Males

• 11-14 years - 1,200 mg
• 15-18 years - 1,200 mg
• 19-24 years - 1,200 mg
• 25-50 years - 800 mg
• 51+ years - 800 mg

Women

• 11-14 years - 1,200 mg
• 15-18 years - 1,200 mg
• 19-24 years - 1,200 mg
• 25-50 years - 800 mg

Post Menopausal

• Women on HRT - 1000 mg
• Women not on HRT - 1500 mg
• Women over 65 - 1500 mg

Pregnancy and Lactating

• Pregnant Women - 1,200 mg
• Lactating Women - 1,200 mg

Plant Based Foods High in Calcium

With so much focus on dairy products as sources of calcium, many people have no idea that plants offer a rich source of calcium too. The following is a partial list to help you see the wealth of calcium to be found in the world of fruits, vegetables and seeds:

• Almonds – 1 oz. (about 23 nuts) - 75 mg.
• Blackstrap Molasses – 1 T. – approximately 137 mg.
• Beans
  • White beans 3/4 cup has 120 mg
  • Navy beans 3/4 cup has 94 mg
  • Black Turtle beans 3/4 cup has 75 mg
  • Chickpeas 3/4 cup – 58 mg
  • Tofu 150g – 350 mg
• Brazil Nuts – 2 oz. (about 12 nuts) - 90 mg.
• Broccoli – 2 cups boiled - 124 mg.
• Celery - 2 cups raw - 81 mg.
• Collard Greens - 1 cup boiled - 266 mg.
• Flax Seeds – 2 T. - 52 mg.
• Instant Oats - 1 packet – 165 mg
• Kale – 1 cup boiled - 94 mg.
• Kelp - 1 cup raw - 136 mg.
• Oranges - 1 medium - 52 mg.
• Papaya - 1 medium - 73 mg.
• Sesame Seeds – ¼ cup - 351 mg calcium.
• Spinach – 1 cup boiled - 245 mg.
• Swiss Chard – 1 cup boiled - 102 mg.
• Tahini(sesame seed butter) – 2 T. raw – 126 mg.

Eat a healthy diet rich in dark leafy greens, fruit, seeds, and nuts and you'll be getting plenty of calcium along with other essential vitamins, minerals, and fiber that can work to help protect you from chronic diseases.