10 Foods High In Calcium

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By tallene
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Reviewed: Dr. Mera
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  • 1. https://academic.oup.com/ajcn/article/71/5/1166/4729243
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Calcium Rich Food #2: Dark Leafy Greens

Spinach, kale, collard greens, arugula, watercress, all contain a good amount of calcium. However, for a serving of Kale (1/2 cup), the average calcium content is of 49 mg. Only half of it (24.2 mg) is absorbed by the body. A person would need 4 servings of kale to equal the calcium absorbed from a cup of milk (99.5 mg). Similarly, one cup of cooked collard greens (weighing 190 grams) contains 266mg of calcium. If we compare it to the 275-350mg of calcium obtained from a cup of dairy milk, it might seem like the best option. However, it may not be realistic for many people to consume enough of these greens to meet most of their daily calcium requirement. On the other hand, these foods provide a low-calorie source of potassium, vitamins C and K, and can be a healthy alternative for lactose intolerant patients.

There are several factors that can affect calcium absorption when consuming these foods. Calcium absorption in the intestines may be decreased by excessive consumption of foods rich in phosphorous and magnesium minerals (i.e. raw kale). This can be attributed to the fact that both of these minerals, as well as calcium, require vitamin D for their absorption. Thus, less vitamin D will be available to aid calcium absorption. Also, oxalates are substances that bind calcium directly in some plant-foods (i.e. spinach) making it unavailable for absorption. However, these substances are present in very small quantities and the amount of calcium they absorb is very small (low impact on calcium absorption).

Calcium

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