Table of Contents
Definition
Calcium(Ca) is a profuse mineral in the body, as 99% of the calcium in the body is found in bones and teeth to support its construction, and the rest is present in muscles, blood, and other bodily fluids.
everything you care to know about calcium sources and their importance in the body to you is:
Examples Of Different Calcium Sources
contrary to popular belief, milk is not the only or exclusive source of Ca; the most important examples of Ca sources are:
1. Soybeans
soy is naturally rich , and processed soy products, such as tofu and soy milk, are often rich in added calcium.
Every 200 grams of tofu contains approximately 200 milligrams of calcium, slightly more than calcium in a cup of milk, and We can also find calcium-fortified tofu products.
2. Tahini
whole sesame tahini is up to seven times more calcium-rich than regular tahini, as the amount of calcium available in two tablespoons of natural raw tahini is roughly equal to the amount of calcium in a cup of milk.
3. Flaxseed
in addition to being an excellent source of omega-3, it is a vital Ca source, with every four tablespoons of ground flaxseed containing approximately 74 milligrams of Ca.
4. Green Veggies
green vegetables, such as broccoli, cabbage, beans, spinach, and peas, contain a large amount of Ca compared to calories. Still, they should consume a relatively large amount of them to get enough of daily requirements.
5. Sweet Potatoes
calcium is also a source of sweet potatoes, with a large grain containing approximately 68 milligrams of Ca and potassium, vitamin a, and vitamin c.
6. Sunflower Seeds
each cup of sunflower seeds contains approximately 109 milligrams of Ca and is rich in magnesium, balancing the effects of it in the body and promoting muscle and nerve health.
7. Almonds
almonds are an essential source. Each cup of almonds contains about 385 milligrams of Ca, which is about a third of the recommended amount per day but should be taken with caution and attention to its high-calorie content and healthy fats.
8. Legumes and Cereals
in some legumes, there is a good amount of Ca , especially in soy and white beans.
It should note that most grains, such as wheat, barley, rice, oats, millet, and corn, do not have high amounts of it unless they are improved varieties rich in calcium but give our bodies a lot of it because we consume them in large quantities.
Consumption Of Plant Calcium
one of the standard arguments against plant Ca sources is that the body does not fully absorb it. Some compounds prevent the absorption of Ca from plant foods, for example:
Phytic acid is present in cereals and vegetables.
Oxalic acid is present in some fruits and vegetables.
The effect of these compounds is low, and the following results have been reaching on calcium absorption from its sources:
The absorption of Ca from soy milk and tofu is similar to that of cow’s milk.
Ca absorption from broccoli, cabbage, and cabbage is approximately twice as high as that of cow’s milk.
The Importance Of Calcium To The Body
calcium is essential for maintaining muscle activity, including the cardiovascular muscle and various hormones and enzymes. It is involved in the decomposition and building of the bone, a process that continues in our bodies.
Anyone should note that the pace of construction in children is higher than decomposition. In contrast, when we reach middle age, the speed of construction becomes equal to the frequency of corruption. In adults, especially postmenopausal women, the rate of construction becomes less degradable, thus reducing bone mass and increasing the risk of osteoporosis.
Bones form the body’s calcium store in times of deficiency; when the body does not have enough Ca, it begins with calcium analysis from the bones to maintain its proper level of blood and muscles, and excess calcium is secreted with urine.
Consequently, Ca deficiency in food over many years may cause thinning and osteoporosis.
Recommended Servings Of Calcium
the recommended daily servings of Ca that can be obtained from different sources are as follows:
men up to the age of 70: 1000 milligrams per day.
Women up to the age of 50: 1000 milligrams per day.
Men over 70 years of age: 1200 milligrams per day.
Women over 50 years of age: 1200 milligrams per day.
