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Want to have healthy teeth and strong bones? Here is some information about the best sources of calcium. Explore this article and learn more about non-dairy calcium food sources as well.

Best Sources Of Calcium

Calcium plays a vital role in ensuring strong bones and teeth. It is essential for growth in children and helps to ensure efficient muscle contraction and regulates blood clotting. It is also useful for lower blood pressure. Our bodies use calcium to aid with the functioning of the heart, muscles and nerves. Human bodies cannot produce calcium on its own so it is necessary to get maximum amount of calcium from the foods we take. When we eat calcium-rich foods, the calcium enters our bloodstream and is carried to the organs to perform the work that is needed. The extra calcium we eat is stored in our bones and when there is deficiency, the body will take the necessary calcium from the bones. Nearly 99% of the calcium, which we receive from foods and supplements are stored in the bones and teeth whereas, the body uses the remaining 1% for muscular contraction, sending nerve signals to the brain, intracellular signaling and hormonal secretion. Excessive consumption of calcium can also have negative repercussions including heart disease, lesser absorption of minerals like iron, zinc, magnesium etc. This mainly occurs when the intake of calcium dietary supplements are not accordance with the levels prescribed.

Sources of Calcium

Food Amount Calcium (In mg)
Yogurt, plain, low fat 8 oz 415
Skim milk 1 cup 306
Spinach, frozen, Boiled 1 cup 291
Yogurt,plain,whole milk 8 oz 275
Cheese food, pasteurized American 1 oz 162
Cottage cheese,1% milk fat 1 cup 138
Baked beans, canned 1 cup 154
Oranges 1 cup 72
Trail mix (nuts, seeds, chocolate chips) 1 cup 159
Almonds 1 oz (24 nuts) 70
Black eye peas, boiled 1 cup 211
Green peas, boiled 1 cup 94

Dairy Products
Milk and dairy products are among the major sources of calcium. Milk is one of the best providers of calcium in the diet chart. 200 ml of milk provides 55 per cent of the calcium for a six-year-old child. Cheese and yoghurt are also good sources of calcium and according to ‘The Dairy Council’, three dairy products a day are recommended to meet the daily requirement for teenagers and adults. People in the age group of 19-50 are recommended to consume about 1,000 mg of calcium per day, while people in their 50s should approximately consume about 1200 mg per day.

Non-Dairy Sources Of Calcium
Other than milk & dairy products there are several other types of non-dairy sources of calcium that you can opt as to ensure your daily calcium intake. Below listed are some of the non-dairy sources of calcium.
Pros & Cons Of Taking Dairy Products
Some of the best sources of calcium can be derived from both dairy as well as non-dairy products. Low-fat versions of the dairy products are recommended to avoid the risk of contracting diseases or suffering from health problems. There are plenty of non-dairy sources available that will help your body derive the right amount of calcium. Excessive calcium, particularly with the added consumption of dietary supplements, could lead to health problems, so, exercise caution and make sure you consume calcium-rich foods in moderation.