Nutrient to Know: Calcium

by in Nutrients to Know, October 25, 2011
greek yogurt
One cup of nonfat yogurt contains 400 mgs of calcium. Are you getting enough calcium in your diet?

This important mineral is essential to both bone and muscle health. It also happens to be one of the nutrients most folks don’t get enough of.

What is it?
Calcium is a mineral that’s plentiful in dairy products but is also found in eggs and some green veggies. Orange juice, soymilk and other foods are fortified with calcium for those who have trouble digesting dairy (see examples below).

Once in the body, calcium can be a little finicky. Your body can’t absorb large quantities at one time and it needs vitamin D around to be absorbed. It can also stand in the way of the absorption of minerals like iron and zinc. Your best bet is to spread out calcium intake throughout the day and get plenty of vitamin D.

Why is it good for you?
Calcium gives bones strength and promotes muscle contraction, nerve impulse transmission, blood clotting and hormone secretion.

If you don’t get enough calcium, the body pulls some out of your bones. This can eventually weaken them with long-term effects resulting in osteoporosis. Too much calcium can also be problematic, causing constipation, decreased absorbtion of iron and sometimes kidney stones.

Where can I find it?
The daily calcium recommendation for healthy adults is 1,000 milligrams per day (women and growing children need even more). You can find lots in these foods:

1 cup nonfat yogurt = 400 milligrams (40%)
1 cup fortified orange juice = 350 (35%)
1 cup milk = 300 milligrams (30%)
3 ounces canned salmon (with bones) = 215 milligrams (22%)
1 ounce cheddar cheese = 202 milligrams (20%)
½ cup frozen yogurt = 100 milligrams (10%)
1 cup cooked broccoli = 95 milligrams (10%)
1 ounce almonds = 75 milligrams (8%)
1 large egg yolk = 22 milligrams (2%)

A calcium supplement may also be a good idea to help meet needs, but there’s a right and wrong way to take them. Get the facts on smart supplementation:

Supplement Savvy: Minerals

Tips for choosing the right calcium supplement

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

More posts from .

Similar Posts

Nutrient to Know: Quercetin

This lesser-known nutrient is becoming more mainstream. Find out if quercetin is plentiful in your daily diet. What is it? Quercetin is classified as a bioflavinoid, a plant substance with important physiological qualities. It’s plentiful in a wide variety of foods but has become increasingly popular in supplement form. But buyer beware: Large doses fromRead more

Comments (550)

  1. Third Flower…

    My wife and that i are already now delighted that Albert could execute his reports due to the concepts he had by means of your website. It truly is now and again perplexing to only always be giving away methods which some individuals could have been pr…

  2. The Ships’s Voyages…

    I think engineering just causes it to be even worse. Now there is a channel to hardly ever treatment, now there is not going to become a chance for them to find out….

  3. Whispering Misty…

    So sorry you are going to pass up the workshop!…

  4. Healing’s Dragon…

    to find problems to boost my web page!I suppose its okay to create usage of some of your ideas!!…

  5. Front Yard Landscaping…

    [...]while the sites we link to below are completely unrelated to ours, we think they are worth a read, so have a look[...]…

  6. Gems form the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

  7. iLA review says:

    Recent Blogroll Additions……

    [...]usually posts some very interesting stuff like this. If you’re new to this site[...]……

  8. [...] green coffee may also interfere with the body’s ability to absorb important minerals like iron, calcium and [...]

  9. Title…

    [...]we came across a cool site which you might love. Take a look if you want[...]…

  10. Title…

    [...]Here are a number of the websites we suggest for our visitors[...]…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>