Top Sources of Calcium

There are plenty of easily accessible sources of calcium that will benefit your body.

Health Benefits of Calcium

• Bones and teeth contain 99% of the calcium in the body, which makes it no surprise to know that calcium is a huge factor in maintaining healthy and strong bones.

• There have been studies showing that calcium may help prevent colon cancer.

• Prevents osteoporosis, which is a disease that is characterized by brittle and porous bones.

•  In 1999 a study revealed that calcium was a “sound treatment” for women who experienced symptoms of premenstrual syndrome(PMS).

• Helps with blood clotting, muscle contraction, regulation of enzyme activity, cell membrane and proper nerve function.

• Calcium is heart healthy! In studies, it has been shown to help lower blood pressure.

Top Sources of Calcium

• Yogurt (44%)

• Tofu (39%)

• Sesame Seeds (35%)

• Goat Milk (32%)

• Sardines (31%)

• Milk (29%)

• Collard Greens (26%)

• Spinach (24%)

• Pink Salmon (17%)

• Blackstrap Molasses (16%)

Note: Percentages based on the daily value based on a 2,000 calorie diet.

Tips for Absorbing Calcium More Efficiently

• Eat foods containing Vitamin D since it will accelerate the absorption of calcium from the gastrointestinal tract.

• If you eat food containing high amounts of potassium, it will reduce the urinary excretion of calcium, which will help you keep your calcium levels at a normal level.

• Calcium and Magnesium “compete” with each other for intestinal absorption. If you are taking supplements of each, you may want to consider taking the supplements at separate times.

•  If you eat a lot of food or drink containing caffeine, sodium, or protein, it will increase the urinary excretion of calcium, which depletes your calcium levels.

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Image Credit: Yogurt