Best Food Sources of Calcium
Calcium is essential for the preservation of strong bones and teeth, nerve signals, contraction of muscles, normal production of specific enzymes and hormones. It is one of the most copious minerals present in human body. In this article, you can get an idea about the top five best food sources of the mineral.
Daily Recommended Value of Calcium:
It's daily recommended requirement varies as per the age, and sex of the individual. As per the studies conducted by the National Institutes of Health, abbreviated as NIH, the daily suggested dose of calcium for adult males as well as females is one gram; whereas that for postmenopausal women and males above 70 years is 1.2 grams, and in adolescents is 1.3 grams.
Below is a list of five best food sources of calcium:
1. Dairy Foodstuffs: Apart from having a rich content, the calcium contained in dairy foodstuffs like milk and yogurt is absorbed very well. Moreover, magnesium, phosphorus and vitamin D are also present in these dairy foodstuffs, which in turn facilitate the best utilization of the absorbed calcium by your body. Plain, fat-free yogurt is one of the best sources of this mineral. About 452 mg of calcium is present in approximately eight ounces of plain yogurt, and 415 mg in plain yogurt with low fat content; and 345 mg in fruit yogurt. Milk is well-known as a complete food, and a single cup of skimmed milk contains 306 mg of calcium, whereas 288 mg of calcium is provided by chocolate milk.
2. Cheese: This foodstuff has high content of calcium. Each one and a half ounces of Romano cheese contains 452 mg of calcium; whereas 336 mg is present in Swiss cheese; 307 mg in cheddar cheese; and 138 mg of calcium in each cup of cottage cheese.
3. Tofu: This is an ideal food source of calcium for the vegetarians. This food item for consumption is prepared with calcium oxalate, as a naturally-occurring setting substance; and also contains proteins which stimulate the process of calcium absorption. Approximately 500 mg of calcium is provided by half a cup of firm tofu.
4. Green Vegetables: In general green leafy vegetables like broccoli, kale, cabbage, turnip, etc., are rich sources of calcium. Apart from calcium, vitamin K and folic acid are also present in high content in cabbage, which is essential for the maintenance of strong bones. The calcium content present in half a cup of Chinese cabbage is the same as that present in a tumbler of milk.
5. Soy Milk: About 93 mg of calcium is provided by each cup of soy milk. At the same time, you should remember that, a cup of soy drinks prepared with soy milk fortified with calcium, provides its 368 mg.
Intake of sufficient calcium-containing foods is a matter of anxiety to almost everybody, but it is more so for the youngsters. In fact, bone density builds up only during your youth, which facilitates you to remain active throughout your life.
Daily Recommended Value of Calcium:
It's daily recommended requirement varies as per the age, and sex of the individual. As per the studies conducted by the National Institutes of Health, abbreviated as NIH, the daily suggested dose of calcium for adult males as well as females is one gram; whereas that for postmenopausal women and males above 70 years is 1.2 grams, and in adolescents is 1.3 grams.
Below is a list of five best food sources of calcium:
1. Dairy Foodstuffs: Apart from having a rich content, the calcium contained in dairy foodstuffs like milk and yogurt is absorbed very well. Moreover, magnesium, phosphorus and vitamin D are also present in these dairy foodstuffs, which in turn facilitate the best utilization of the absorbed calcium by your body. Plain, fat-free yogurt is one of the best sources of this mineral. About 452 mg of calcium is present in approximately eight ounces of plain yogurt, and 415 mg in plain yogurt with low fat content; and 345 mg in fruit yogurt. Milk is well-known as a complete food, and a single cup of skimmed milk contains 306 mg of calcium, whereas 288 mg of calcium is provided by chocolate milk.
2. Cheese: This foodstuff has high content of calcium. Each one and a half ounces of Romano cheese contains 452 mg of calcium; whereas 336 mg is present in Swiss cheese; 307 mg in cheddar cheese; and 138 mg of calcium in each cup of cottage cheese.
3. Tofu: This is an ideal food source of calcium for the vegetarians. This food item for consumption is prepared with calcium oxalate, as a naturally-occurring setting substance; and also contains proteins which stimulate the process of calcium absorption. Approximately 500 mg of calcium is provided by half a cup of firm tofu.
4. Green Vegetables: In general green leafy vegetables like broccoli, kale, cabbage, turnip, etc., are rich sources of calcium. Apart from calcium, vitamin K and folic acid are also present in high content in cabbage, which is essential for the maintenance of strong bones. The calcium content present in half a cup of Chinese cabbage is the same as that present in a tumbler of milk.
5. Soy Milk: About 93 mg of calcium is provided by each cup of soy milk. At the same time, you should remember that, a cup of soy drinks prepared with soy milk fortified with calcium, provides its 368 mg.
Intake of sufficient calcium-containing foods is a matter of anxiety to almost everybody, but it is more so for the youngsters. In fact, bone density builds up only during your youth, which facilitates you to remain active throughout your life.
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