Calcium plays a role in maintaining bones, teeth regulating muscle functions and ensuring proper blood clotting.
It is a mineral in the body with approximately 99% stored in bones and teeth to support their structure and hardness.
The remaining calcium can be found in the bloodstream, muscles and other tissues where it plays a part in health and enzyme function.
Having sources of calcium are vital as it impacts bone density and overall well being. It can be acquired through a diet or supplements to fulfill the body's requirements.
The Importance of Calcium in Our Body
Maintaining the balance of calcium within our bodies highlights the importance of consuming calcium rich foods to prevent various health issues like osteoporosis and hypertension. However calcium doesn't work independently; it relies on Vitamin D for absorption. Vitamin D rich food such as fish, egg yolks and fortified products are essential for our body's well being.
How Much Calcium Does Our Body Need?
Here’s a quick guide on the daily calcium requirements:
- Adults aged 19–50: 1,000 mg per day.
- Women over 50 years of age: 1,200 mg per day.
- Old age group over 70 years old: 1,200 mg per day.
- Children aged 4–18: 1,300 mg per day.
7 Calcium-rich food sources
Calcium is a crucial mineral for bone health, muscle function, and nerve signalling. While dairy products are widely recognized for their calcium content, several other foods are also rich sources of calcium.
1. Seeds
Seeds are tiny but mighty sources of nutrition, including calcium. Poppy, sesame, celery, and chia seeds stand out for their calcium content. A tablespoon of poppy seeds contains 127 mg of calcium, equating to 10% of the Daily Value (DV), making it a significant source for such a small serving size. Sesame seeds are not far behind, offering 7% of the DV for calcium in just a tablespoon, alongside a bounty of other minerals like copper, iron, and manganese.
Summary: Seeds like poppy, sesame, celery, and chia are rich in calcium, providing up to 10% of the DV per tablespoon. They also offer protein, healthy fats, and other vital minerals, making them a nutritious addition to any diet.
2. Cheese
Cheese is a well-known calcium powerhouse, with Parmesan cheese leading the pack. An ounce of Parmesan offers 242 mg of calcium, representing 19% of the DV. Softer cheeses, like Brie, contain less calcium but still contribute to the overall intake. Cheese also provides high-quality protein and is easier for the body to absorb calcium from compared to plant sources.
Summary: Cheese is the best calcium rich food, with Parmesan offering 19% of the DV per ounce. It's also a good protein source and easier for the body to absorb calcium.
3. Yoghurt
Yoghurt stands out as an excellent calcium source (121 mg per 100gms), offering probiotics that support gut health, immune function, and nutrient absorption. A cup of plain yoghurt can provide up to 23% of the DV for calcium, alongside other vital nutrients like phosphorus, potassium, and vitamins B2 and B12. Low-fat varieties may offer even more calcium, emphasising yoghurt's role in a calcium-rich diet.
Summary: Yogurt is a rich source of calcium, offering up to 34% of the DV per cup. It supports overall health and potentially reducing the risk of heart disease and diabetes.
4. Sardines and Canned Salmon
These seafood options are unique for their edible bones, a rarity among food sources, making them excellent calcium sources. A can of sardines delivers 27% of the DV for calcium, while canned salmon provides 19% for a similar serving size. Beyond calcium, they offer high-quality protein and omega-3 fatty acids, crucial for heart, brain, and skin health.
Summary: Sardines and canned salmon provide up to 27% of the DV. They also offer high-quality protein and omega-3 fatty acids, beneficial for heart, brain, and skin health.
5. Beans
Beans are not only high in fibre and protein but also one of the key sources of calcium, particularly varieties like winged beans and white beans. A cup of cooked winged beans provides 244mg per 1 cooked cup or 19% of the DV for calcium, making it an outstanding choice among plant-based foods. Other beans and lentils offer between 3-12% of the DV per cup, contributing to a diverse and nutritious diet. . They are associated with lower LDL cholesterol and a reduced risk of type 2 diabetes.
Summary: Beans and lentils provide calcium, fibre, protein, and other micronutrients, with certain varieties like winged beans offering up to 19% of the DV per cup.
6. Almonds
Almonds stand out as a superior source of calcium among nuts, delivering 6% of the Daily Value (DV) in just a single ounce (about 23 nuts). This modest serving size packs a nutritional punch, also providing 3.5 grams of fibre, healthy fats, and protein. Almonds are rich in magnesium, manganese, and vitamin E, nutrients that play a pivotal role in bone health, cardiovascular health, and overall well-being. Their consumption has been linked to lower blood pressure, reduced body fat, and decreased risk factors for metabolic disease.
Summary: Almonds are a nutrient-dense snack offering 6% of the DV for calcium per ounce, along with fibre, healthy fats, and essential vitamins. They support heart health and reduce metabolic disease risk factors.
7. Eggs
Though not typically highlighted for their calcium content, eggs are an invaluable addition to a nutrient-rich diet, contributing to calcium intake (142 mg in 100gms of egg) and much more. An egg provides a variety of essential nutrients, including vitamins D and B12, selenium, and phosphorus, which collectively support bone health, immune function, and energy metabolism.
Summary: Eggs provide a wide range of nutrients beyond calcium, including high-quality protein and vitamins, supporting overall health and dietary diversity.
Calcium Deficiency and its symptoms
It refers to inadequate levels of calcium in the blood, which can lead to various health issues due to calcium's vital roles in the body. Calcium deficiency, or hypocalcemia, can affect in multiple aspects of health and well-being.
- Muscle cramps and spasms: Cramps in the legs and underarms during activity or at night.
- Numbness and tingling: Sensations in the fingers, toes, and around the mouth area.
- Dental problems: Teeth can become weak, brittle, and prone to decay without adequate calcium.
- Difficulty swallowing: Severe calcium deficiency can affect the muscles in the throat.
- Mental health issues: Depression, irritability, and cognitive impairments can be linked to low calcium levels.
Conclusion
Diverse dietary sources of calcium are crucial for maintaining bone health and supporting bodily functions. From seeds to dairy, and fish to nuts, including a variety of these foods in your diet can help meet your calcium needs. By choosing Eggoz Nutrition eggs, alongside other calcium-rich foods like seeds, cheese, yoghurt, sardines, beans, lentils, and almonds, you can create a well-rounded diet that supports optimal health Each source not only provides calcium but also a range of other nutrients, offering broad health benefits.