Good Sources of Calcium

Many public service announcements spell out the importance of calcium in your diet. Unfortunately, many consumers aren't getting the message. According to World's Healthiest Foods (see References), more than 20 million Americans suffer from osteoporosis. It's a condition that can be prevented with adequate amounts of good sources of calcium in your diet.

Facts

• Calcium is the richest mineral in the body. It's crucial for healthy bones and teeth. Ninety-nine percent of calcium supports bones and teeth. The other one percent helps the heart, muscles, blood clotting, and nerves function properly. It's important to eat plenty of foods abundant in calcium because the body doesn't produce it.

Function

• Calcium is an essential support to the skeleton and provides strength to the bones. Calcium keeps the teeth strong, prevents tooth decay, supports healthy gums and strengthens jawbones. If the body goes without an adequate of calcium intake, it will begin taking the calcium stored in the bones to sustain normal blood levels. But without a sufficient amount of calcium in the bones, the bones will begin to weaken with the likelihood of breaking. To prevent this from happening, give your body the calcium needed through foods and fluids.

Health Conditions

• Calcium helps prevent or treat many health conditions such as osteoporosis, high blood pressure, kidney stones, inflammatory bowel, colon cancer, cataracts, and polycystic ovarian syndrome.

Food Sources

• Adults between the ages of 19 and 50 should be getting 1,000 mg of calcium each day. Adults over 50 should increase their calcium intake to 1,200 mg. Vegetables with good sources of calcium include green leafy vegetables such as spinach, mustard greens, collard greens, turnip greens, kale, romaine lettuce, celery, broccoli, cabbage, green beans, brussels sprouts, and asparagus. Dry beans, lentils, and peas are good sources of calcium, as well.

  Some breads, cereals and grain products offer good calcium selections that include oatmeal, english muffins, bran muffins, bran cereal, whole wheat pancakes, and cornmeal.

  Fish is a great source of calcium. Try canned salmon, perch, mackerel, and sardines.

  Dairy products that provide lots of calcium include feta, mozzarella, swiss, cheddar, romano, buttermilk, lowfat milk, yogurt, soft serve ice cream or ice milk, and chocolate milk.

  Familiar herbs and spices can supply your calcium needs and can be used to make fish, salads, and other meals taste better. Herbs and spices to use include cinnamon, pumpkin spice, celery seed, dill seed, poppy seed, mustard seed, peppermint leaves, thyme, basil, parsley, rosemary, and oregano.

Supplements

• Supplements are another good source of calcium if you're not getting enough from foods. Calcium supplements are available as tablets, capsules, chewable tables, chocolate squares, fortified juices and antacids. Always read the labels on supplements. Some calcium supplements require that you take it with a meal.