TEN GREAT SOURCES OF CALCIUM
Jun 09, 2021Ten Great Sources of Calcium
Why is calcium important?
Calcium is a very important mineral for our skeleton and is also required for optimal function of our nerves and heart. Stored in bones and teeth, low intake of calcium is associated with low bone density and osteoporosis - one of the largest causes of morbidity for Australians, particularly post menopausal women.
Interestingly, research has demonstrated that low levels of Vitamin D can affect calcium absorption within the body. So not only is it important to consume good sources of calcium in your diet, but it is recommended to compliment this with safe exposure to sunlight and eating vitamin D rich foods like eggs and UV exposed mushrooms. In regards to bone density in particular, strength and weight bearing based exercise is also extremely important.
How much do we need?
The recommended daily intakes are as follows:
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Males (age 19-70): 1,000 mg/day
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Males (age 70+): 1,300 mg/day
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Women (age 19-50): 1,000 mg/day
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Women (age 51+): 1,300 mg/day
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Pregnancy & Breastfeeding: 1,000 mg/day (normal calcium intake is sufficient to meet the calcium requirements during pregnancy and breastfeeding due to increased efficiency of absorption)
Source: https://www.nrv.gov.au/nutrients/calcium
Where do we get it?
Whilst dairy is traditionally suggested for calcium, and of course it is one great source, there are plenty of other great sources of calcium to include in your diet - and this is particularly important if you don’t eat dairy. Even if you do eat dairy, getting a variety of sources is best because we know diet diversity is incredible for our gut and hence overall health.
I have put together a list below with some top sources of calcium, including both dairy and non dairy sources. Remember, variety is so important within your diet so try your best to mix it up! Some of my favourite yet often overlooked sources include sardines (with the tiny bones!), kefir yoghurt and tahini!
How well do we absorb calcium?
How well calcium is absorbed from different sources can vary and is often less in plant based sources due to some of them being rich in oxalic acid (eg spinach, rhubarb, beans) or phytic acid (seeds, nuts, grains, certain raw beans and soy isolates). For examples only around 10% of the calcium in spinach is absorbed due to oxalic acid, however this does not mean you need to avoid these foods, it just highlights my point of ensuring you consume a variety of sources of calcium (for example if you eat spinach and yoghurt in the same meal, the oxalic acid in spinach won’t effect the absorption of calcium from the yoghurt).
Phytic acid in dried beans and grains can be reduced by soaking in water for several hours before rinsing and cooking them.
Overall research shows that lacto-ovo-vegetarians (vegetarians who eat eggs and dairy) appear to have similar calcium intakes to omnivores. Vegans, (who don’t eat meat, fish eggs or dairy) appear to have lower intakes but obtaining balance is achievable through ensuring an abundant and wide variety of calcium source (being mindful of a large proportion of your intake not coming from oxalic acid rich foods).
Calcium rich recipes
So, now you have the run down on calcium, which new sources are you going to start including??
