HealthTeacher

Calcium in the Diet

More About Food Groups: DAIRY
Standard: Consuming more water, fruits, vegetables grains and calcium-rich foods

What is Calcium?
The mineral calcium is crucial for the body in many respects. First of all, it is very important for strong teeth and bones. In fact, more than 99 percent of the calcium found in the body is used to strengthen the teeth and bones. In addition, calcium is essential for muscle contraction and nerve transmission. If calcium levels fall too low, muscles will stiffen and nerve transmission will fail. Calcium is also a vital component in the formation of blood clots. Finally, calcium is needed to help regulate cell metabolism by influencing the activities of certain enzymes and hormones.

Sources of Calcium

All dairy products including, milk, yogurt and cheese
All Green leafy vegetables including collards, spinach and kale
Fish, including canned sardines and salmon with bones
Soy products including soy beans, tofu, and soy milk
Beans including kidney, pinto and lima
Dried fruits like raisins and figs
Almonds and sesame seeds
Whole grains including oat bran and buckwheat flour
Calcium fortified foods including orange juice, cereal, white flour

Calcium and Weight Loss
New Research from the University of Tennessee Nutrition Institute indicates that dairy products may control hunger pains and reduce overall body fat. Professor, Michael Zemel, PhD, suggests that calcium also increases fat metabolism, thereby accelerating weight loss.

Serving Sizes
It is recommended that most Americans obtain at least 800 mg of calcium every day; however, children ages 9-18 and pregnant women need 1300 mg of calcium each day. Adults ages 19-30 need about 1000 mg of calcium per day. Adults over the age of 50 should try to obtain 1200 mg every day.

Food Source	Weight (g)	Common Measure	Calcium Content (mg)
Yogurt, plain low fat	227	8 oz container	452
Collards, frozen	170	1 cup	357
Sardines canned in oil	85.05	3 oz	325
Spinach, frozen	190	1 cup	291
Milk, whole, 3.25% fat	244	1 cup	276
Soybeans, whole	180	1 cup	261
Cheese, cheddar	28.35	1 oz	204
Kale frozen	130	1 cup	179
Chickpeas, canned	240	1 cup	77
Raisins	145	1 cup	73
Oranges, fresh	180	1 cup	72
Sesame butter tahini	15	1 tbs	64
Broccoli, fresh	156	1 cup	62
Oat bran, raw	94	1 cup	55