Calcium is the most abundant mineral in the body. Almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth.
Bone calcium is also used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium rich foods makes it possible for our body’s to achieve optimal nerve transmission, blood clotting, hormone secretion and muscle contraction.
Calcium deficiency symptoms can include:
Osteopenia or Osteoporosis
Tooth decay
Muscle tension
High blood pressure
Top 10 Calcium Rich Foods
1) Raw Milk
1 cup: 300 mg (30% DV)
2) Kale (cooked)
1 cup: 245 mg (24% DV)
3) Sardines (with bones)
2 ounces: 217 mg (21% DV)
4) Yogurt or Kefir
6 oz: 300 mg (30% DV)
5) Broccoli
1 ½ cup cooked: 93 mg (9% DV)
6) Watercress
1 cup: 41 mg (4% DV)
7) Cheese
1 oz: 224 mg (22% DV)
8) Bok Choy
1 cup:74 mg (7% DV)
9) Okra
1 cup: 82 mg (8% DV)
10) Almonds
1 oz: 76 mg (8% DV)
In general, calcium food sources are found in the highest amounts in raw dairy and green vegetables.
Your Health Is Our concern!
Mawuena Workartey/ghanahospitals.org
