CALCIUM
An essential mineral that important to our bone health, the development of our teeth and the functioning of our nervous system.
Calcium is a naturally occurring mineral that is needed by the body to build and maintain strong bones and teeth. Because calcium is not made in the body, it must be absorbed from a person's dietary intake. Calcium is lost from the body in skin, nails, hair, sweat, urine, and feces. When a person does not get enough calcium through their diet, the body must break down bone to obtain the mineral. You have more calcium in your body than any other mineral. Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.
It is important to get plenty of calcium in the foods you eat. Foods rich in calcium include dairy products such as milk, cheese and yogurt, and leafy, green vegetables. The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. People who do not eat enough high-calcium foods should take a calcium supplement (Sources: National Library of Medicine 2008; American Academy of Orthopedic Surgeons 2008)
Calcium Deficiency: (see Calcium, see Osteoporosis)
Individuals who do not receive enough calcium over a long period of time can develop calcium deficiency. This condition leads to osteoporosis, loss of the jaw bone, hypertension, and other disorders.
Calcium – Food sources
Selecting foods high in calcium is one way to help you achieve your targeted daily calcium intake. Here are 25 major food sources of calcium to assist your meal planning.
Serving Size |
Food |
Amount of Calcium (mg) |
1 cup (8 oz) |
Yogurt, plain, low-fat |
415 |
1 cup |
Yogurt, fruit, low-fat |
314 |
1 cup |
Skim milk |
302 |
1 cup |
2% milk |
297 |
1 cup |
Whole milk |
291 |
1 oz |
Swiss cheese |
272 |
1 oz |
Cheddar cheese |
204 |
1 oz |
Colby cheese |
194 |
1 oz |
American cheese |
174 |
1 cup |
Cottage cheese, low-fat |
155 |
1 |
English muffin, with butter |
103 |
1 cup |
Sardines, in oil, drained |
351 |
3 oz |
Perch, cooked |
117 |
1 cup |
Tofu |
260 |
1-1/2 cups |
Chef salad |
235 |
1 |
Taco |
221 |
1 |
Plain hamburger, large, with bun |
74 |
1 cup |
Almonds |
332 |
1 cup |
Collard greens, chopped, cooked |
357 |
1 cup |
Kale, chopped, cooked |
179 |
1 cup |
Broccoli, cooked |
94 |
1 cup |
Kidney beans, canned |
69 |
10 fl oz |
Milk shake, vanilla |
344 |
1 cup |
Ice cream, vanilla |
170 |
5 oz |
Tapioca pudding |
119 |
Source: Agricultural Handbook, U.S. Department of Agriculture.
