Getting enough calcium for strong bones and teeth isn't as simple as ingesting a certain number of milligrams of calcium per day.
The calcium in the bones helps provide skeletal structure and weight-bearing capabilities. Bone calcium also works as a mineral reservoir to be used when calcium in the blood needs to become elevated. Blood calcium (ionized calcium) participates in blood clotting, nerve impulse transmission, muscle contractions, hormone secretion and enzyme activity.
This post outlines why calcium is important for your health, as well as steps that you can decide to try ensure that you get enough calcium to experience your best health. This essential mineral supports bone health, and that’s why your parents always told you to drink your milk. Adults need about 1,000 milligrams each day.
The calcium is not contained in the “fat portion” of dairy products, so taking out the fat (as in low-fat dairy foods) does not affect the calcium content. Actually, many low-fat dairy foods are made by replacing body fat portion with an equal part of skimmed milk, so these foods have increased calcium content. In other words, 1 cup of skim or low-fat milk has more calcium than 1 cup of dairy because almost the entire cup of skim milk consists of the calcium-containing portion.
Leafy green vegetables are among the top food causes of calcium. A 1-cup serving of spinach supplies 245 milligrams of calcium, or about one-quarter from the dietary reference intake, for adults set. Collard greens will also be a rich source, with 226 milligrams per cup. Other good sources among greens are Swiss chard, with 102 milligrams per cup, and kale, with 94 milligrams within the same serving. Greens are delicious steamed, lightly sautéed or raw in salads. Additionally they go well in soups, for example minestrone, and pasta dishes.
Most vegetables contain small quantities of calcium, but a few contain 100 milligrams or even more per serving. Vegetables are also a plentiful source of vitamins, antioxidants, fiber along with other minerals. The vegetables that contain large amounts of calcium include: cooked amaranth leaves, cooked bock choy, cooked Swiss chard, collards, dandelion greens, cooked kale, cooked Chinese okra (luffa), cooked okra, potatoes au gratin, spinach, cooked Tahitian taro, and cooked turnip leaves and stems.
These tiny seeds really are a very good source of calcium, containing 351 milligrams, or 35 % of the DRI for adults, inside a quarter-cup serving. You can get your daily dose of sesame seeds in tahini dressing or perhaps in hummus, and they also make a good topping for salads. Mix all of them with granola and serve with yogurt for added calcium in your breakfast. A cup of plain yogurt supplies 447 milligrams of calcium, or almost 45 percent of the daily needs.
Several common cooking spices also contain moderate quantities of calcium. Two teaspoons of cinnamon supply 56 milligrams of calcium, or Five percent of the DRI. The same serving of basil provides 63 milligrams of calcium, while rosemary contains 28 milligrams. An oz of fresh garlic provides 51 milligrams of calcium. Begin using these spices liberally in cooking. Garlic is effective in a soy sauce-based marinade for tofu to enhance your calcium intake. A 4-ounce serving of tofu supplies 100 milligrams of calcium, which equals 10 % of your daily needs.
Some fish and seafood goods are a good source of calcium. Fish rich in calcium content include canned sardines, canned pink salmon around the bone, farmed rainbow trout and ocean perch. Canned clams and canned blue crab will also be high in calcium.
Legumes provide calcium for that daily diet. People commonly make reference to this plant food as beans, but peas and peanuts are legumes, too. A half-cup of uncooked kidney or black beans has 60mg of calcium. Other legumes, in half-cup cooked servings, present with the diet that contain calcium include navy beans, 61mg of calcium; lentils, 29mg of calcium, and lima beans with 25mg of calcium.