Saturday, February, 11, 2012

Calcium in diet

Table of Contents

Alternative Names

Diet - calcium


Food Sources

CALCIUM AND DAIRY PRODUCTS

Many foods contain calcium, but dairy products are the best source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can absorb easily.

Whole milk (4% fat) is recommended for children ages 1 to 2. Adults and children over the age of 2 should drink low-fat (2% or 1%) or skim milk and other diary products. Removing the fat will not lower the amount of calcium in a dairy product.

  • Yogurt, most cheeses, and buttermilk are excellent sources of calcium and come in low-fat or fat-free versions.
  • Milk is also a good source of phosphorus and magnesium, which help the body absorb and use calcium.
  • Vitamin D is needed to help the body use calcium. Milk is fortified with vitamin D for this reason.

OTHER SOURCES OF CALCIUM

Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium.

Other sources of calcium that can help meet your body's calcium needs:

  • Salmon and sardines canned with their soft bones
  • Almonds, Brazil nuts, sunflower seeds, tahini, and dried beans
  • Blackstrap molasses

Calcium is added to several food products, such as orange juice, soy milk, tofu, ready-to-eat cerals, and breads. These are a very good source of calcium for persons who do not eat a lot of dairy products or who are on a vegan diet.

Ways to make sure you receive or absorb the calcium in your diet:

  • Cook foods in a small amount of water for the shortest possible time to keep more calcium in the foods you eat.
  • Be careful about what you eat with calcium-rich foods. Certain fibers, such as wheat bran and foods with oxalic acid (spinach and rhubarb) can bind with calcium and prevent it from being absorbed.

Review Date: 02/14/2011
Reviewed By: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)