Foods highest in calcium

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Foods Highest in Calcium

Dairy Products: The Primary Source of Calcium

Dairy products are widely recognized as the primary source of calcium. Studies have consistently shown that milk, cheese, and other dairy foods contain high levels of calcium, making them essential for meeting daily calcium requirements. For instance, dairy products were found to have the highest calcium levels in the French Total Diet Study, with concentrations reaching up to 1597 mg/kg . Similarly, research from Southeast Spain confirmed that dairy products, particularly cheese, have significantly higher calcium concentrations compared to other food groups . In the U.S., dairy foods contribute to about 50% of total dietary calcium intake .

Plant-Based Sources: Vegetables, Legumes, and Seeds

While dairy products are the most concentrated sources of calcium, several plant-based foods also provide substantial amounts of this essential mineral. Vegetables such as kale, celery, collard greens, and Chinese cabbage have been identified as high in calcium, with bioavailability rates ranging from 20% to 39% . Additionally, legumes like soybean sprouts and seeds such as sesame seeds are notable plant-based sources of calcium, although their bioavailability can be affected by the presence of oxalates and phytates 23.

Calcium-Rich Foods in Different Diets

In various cultural diets, specific foods stand out for their high calcium content. For example, in the Chinese diet, foods like egg, beancurd (tofu), and sesame paste are rich in calcium and can significantly contribute to daily intake, especially in populations with low dairy consumption due to lactose intolerance . Tofu, in particular, was highlighted in the French Total Diet Study for its high calcium content of 802 mg/kg .

Bioavailability and Inhibitory Factors

The bioavailability of calcium from different foods can vary significantly due to the presence of inhibitory factors such as oxalates and phytates. High oxalate vegetables like spinach and rhubarb have lower calcium absorption rates compared to low oxalate vegetables like mustard greens and cabbage flower leaves . Understanding these factors is crucial for optimizing calcium intake from various food sources .

Fortified Foods and Supplements

For individuals who cannot meet their calcium needs through natural food sources, calcium-fortified foods and supplements offer an alternative. These can be particularly useful in populations with low calcium intake, such as those in low- and middle-income countries . Fortified foods and supplements can help bridge the gap in calcium intake, although they should not replace a balanced diet rich in naturally calcium-containing foods .

Conclusion

In summary, dairy products remain the most concentrated and bioavailable sources of calcium. However, various vegetables, legumes, and seeds also contribute significantly to calcium intake, especially in diets with limited dairy consumption. Understanding the bioavailability of calcium and the impact of inhibitory factors is essential for optimizing calcium intake from diverse food sources. Fortified foods and supplements can serve as valuable tools to ensure adequate calcium intake, particularly in populations at risk of deficiency.

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Most relevant research papers on this topic

Calcium, magnesium, sodium and potassium levels in foodstuffs from the second French Total Diet Study

Highest levels of calcium, magnesium, sodium, and potassium are found in dairy products, tofu, and certain fish and cereal products, while processed meats, nuts, and oilseeds are high in sodium.

2012·

59citations

·Rachida Chekri et al.

In vitro calcium bioavailability of vegetables, legumes and seeds

High calcium bioavailability in plant foods is limited by inhibitory factors, especially oxalate, and low dietary fiber, phytate, and oxalate levels.

Highly Cited

2004·

116citations

·Achiraya Kamchan et al.

Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb

High oxalate vegetables like Chinese vegetables, sweet potatoes, and rhubarb have varying calcium bioavailability, with mustard greens and cabbage flower leaves showing the highest absorption index.

RCTHighly Cited

1997·

91citations

·C. Weaver et al.

Magnesium and calcium contents in foods from SE Spain: influencing factors and estimation of daily dietary intakes.

The daily intake of magnesium and calcium in the Spanish diet is 366.1 and 1266.6 mg/day per person, similar to recommended dietary allowances.

Highly Cited

2003·

70citations

·A. M. Jodral-Segado et al.

The Importance of Meeting Calcium Needs with Foods

Consuming foods rich in calcium, such as dairy, is the best way to meet calcium needs and improve overall nutritional quality of the diet.

Highly Cited

2001·

232citations

·G. Miller et al.

Calcium content of common food items in Chinese diet

Egg, beancurd, and sesame paste have high calcium content, which can help improve daily calcium intake in Chinese diets.

1991·

3citations

·K. Pun et al.

Interventions to improve calcium intake through foods in populations with low intake

Food-based approaches, such as promoting high-calcium animal and plant foods, using food processing techniques, and fortifying staple foods, can effectively improve calcium intake in populations with low intake.

Rigorous Journal

2022·

38citations

·M. Bourassa et al.

Dairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies.

Higher consumption of milk and calcium is associated with a lower risk of colorectal cancer.

Meta-AnalysisRigorous JournalHighly Cited

2004·

544citations

·E. Cho et al.

CHAPTER 4:Calcium Availability in Specific Foods: Milk and Dairy Products, Legumes, Vegetables, Cereals, Baked Goods and Cooked Meals

Calcium is found in various foods, but some compounds, like lactose and certain organic acids, enhance its absorption, affecting dietary recommendations for different populations.

2015·

3citations

·M.ª V. Aguilar Vilas

Consumption of calcium in the U.S.: food sources and intake levels.

U.S. women generally consume less than optimal calcium intake, with 50% from milk and milk products, 20% from grains, and 30% from meat, poultry, fish, vegetables, fruits, eggs, legumes, nuts, and seeds.

Highly Cited

1994·

194citations

·K. H. Fleming et al.

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