Foods Rich in Calcium

Importance Of Calcium

Calcium is a major mineral found in our body. It constitutes 1.5 - 2 per cent of the body weight of an adult person. Calcium performs many functions in our bodies. Some of the key functions are: formation of bones and teeth, the coagulation of blood, the contraction of muscles, keeping cell membranes intact, the transformation of light to electrical impulses in retina. As you can see, calcium is very important in your daily life.

Calcium Deficiency

Calcium deficiency is one those things that comes p on you slowly. If you do not get enough, your body will absorb it from your bones. This will cause weaker bones in the future. In yong children this can cause malformed bones and Rickets. In adults this can lead to brittle bones that break easily and to Osteoporosis.

Calcium Requirements

For adults, daily intake of 1,000 mg is required. In children, this intake can be higher. Recommended daily intake values for different age groups are in the chart below.

Sources of Calcium

Calcium can be found every where from the water that you drink to the green leafy vegetables that you eat to the cheese that you enjoy on your cheeseburger. Not all souces are equal in their ability to be absorbed. Its absorption can be increased by Vitamin D. If you want to increase you calcium absorption, combine it with Vitamin D in your diet. Look for juices and other foods that have calcium and vitamin D added to them.

For those who lactose intolerance, choose lactose-free alternatives within the milk group, such as cheese, yogurt, or lactose-free milk, or consume the enzyme lactase before consuming milk products.

For those who choose not to consume milk products, your choices include: calcium fortified juices, cereals, breads, soy beverages, or rice beverages, sardines, salmon with bones, soybeans and other soy products, some dried beans, and some leafy greens.

Food Sources of Calcium