Sources of Calcium
Sources of Calcium
Believe it or not, this is what calcium looks like it in its pure form. Outside of a lab, you won’t find it anywhere in this state as it as a busy metal and is always combined with usually carbon to form calcium carbonate. This is the chalky white stuff one usually associates with calcium.
Sources of Calcium – Origin
Like all the lighter than iron elements of the periodic table, calcium was formed via nuclear fusion in the center of stars. So one correct question to the answer, ”A star.” would be: “Original source of calcium is?”
Enough of the nitty-gritty details of this most common substance, what we really want to know about calcium is its health aspects and of course, its best sources.
Supplementation with Calcium- Should you or Shouldn’t You
There is some concern with calcium supplements for women as they have been linked to an increased risk of heart disease. Bit confusing, but 2 causes of this could be:
- Rapid elevation of blood calcium levels just after supplementing can raise risk of artery disease
- Magnesium deficiency 1
As of Dec, 2011, it is considered important for women to obtain the recommended daily amount of calcium preferably by food (as it allows for slower absorption) then balance off the rest with supplements according to the chart below.
Sources of Calcium – RDA
Here is the latest RDA chart for calcium: 2
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months* | 200 mg | 200 mg | ||
| 7–12 months* | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| 71+ years | 1,200 mg | 1,200 mg |
| Food | Milligrams (mg) per serving |
Percent DV* |
|---|---|---|
| Yogurt, plain, low fat, 8 ounces | 415 | 42 |
| Orange juice, calcium-fortified, 6 ounces | 378 | 38 |
| Mozzarella, part skim, 1.5 ounces | 333 | 33 |
| Sardines, canned in oil, with bones, 3 ounces | 324 | 32 |
| Cheddar cheese, 1.5 ounces | 306 | 31 |
| Yogurt, fruit, low fat, 8 ounces | 313-384 | 31-38 |
| Milk, nonfat, 8 ounces** | 296 | 30 |
| Milk, reduced-fat (2% milk fat), 8 ounces | 296 | 30 |
| Milk, buttermilk, 8 ounces | 280 | 28 |
| Milk, whole (3.25% milk fat), 8 ounces | 272 | 27 |
| Tofu, firm, made with calcium sulfate, ½ cup*** | 253 | 25 |
| Salmon, pink, canned, solids with bone, 3 ounces | 181 | 18 |
| Cottage cheese, 1% milk fat, 1 cup unpacked | 138 | 14 |
| Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 14 |
| Pudding, chocolate, instant, made with 2% milk, ½ cup | 127 | 13 |
| Ready-to-eat cereal, calcium-fortified, 1 cup | 100–1,000 | 10–100 |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces | 105–250 | 10–25 |
| Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 10 |
| Turnip greens, boiled, ½ cup | 99 | 10 |
| Kale, cooked, 1 cup | 94 | 9 |
| Kale, raw, 1 cup | 90 | 9 |
| Soy beverage, calcium-fortified, 8 ounces | 80–500 | 8–50 |
| Ice cream, vanilla, ½ cup | 84 | 8 |
| Chinese cabbage, raw, 1 cup | 74 | 7 |
| Tortilla, corn, ready-to-bake/fry, 1 medium | 46 | 5 |
| Tortilla, flour, ready-to-bake/fry, one 6″ diameter | 39 | 4 |
| Sour cream, reduced fat, cultured, 2 tablespoons | 32 | 3 |
| Bread, white, 1 ounce | 31 | 3 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Bread, whole-wheat, 1 slice | 30 | 3 |
| Cheese, cream, regular, 1 tablespoon | 14 | 1 |
*sources of calcium
Sources of Calcium – Total
So, add up the amount of calcium you ingest on a weekly basis, divide that by 7 to get your daily average, compare it to the RDA chart above then supplement the difference.
Sources of Calcium
References:
