Foods with calcium in them
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Foods with Calcium: Sources and Bioavailability
Dairy Products: Primary Calcium Sources
Dairy products are the most significant sources of calcium in the diet. Milk, cheese, and yogurt not only provide high amounts of calcium but also contain other essential nutrients that enhance overall nutritional quality1. These foods are particularly effective because they meet the criteria for good calcium sources, providing at least 30 mg of absorbable calcium per standard serving2. Additionally, dairy products contribute to about 50% of the total dietary calcium intake in the U.S.3.
Green Leafy Vegetables and Legumes: Secondary Sources
Green leafy vegetables such as kale, turnip greens, and certain types of cabbage are also good sources of calcium. However, their calcium content per serving is generally lower than that of dairy products1. Some legumes, including tofu, can also be good sources of calcium, especially when prepared with calcium sulfate2. Despite their calcium content, the bioavailability of calcium from these sources can be reduced by the presence of antinutrients like oxalates and phytates1 5.
Calcium-Fortified Foods: An Alternative
For individuals who cannot consume dairy products, calcium-fortified foods and beverages offer a viable alternative. Common fortified foods include plant-based milk alternatives, orange juice, and cereals1 6. These fortified products can significantly increase calcium intake, especially in populations with low dietary calcium7. However, the effectiveness of these products depends on the type and amount of calcium used for fortification10.
Nuts, Seeds, and Fish: Additional Sources
Certain nuts and seeds, such as almonds and sesame seeds, contain calcium but are considered poor sources due to their low bioavailability2. On the other hand, canned fish like salmon and sardines, which include bones, are excellent sources of calcium2. These foods can be particularly beneficial in diets where dairy consumption is limited.
Regional and Cultural Variations
Calcium intake varies significantly across different regions and cultural groups. For example, in Hong Kong, common calcium-rich foods include egg, beancurd, and sesame paste, which are essential due to the high incidence of lactase deficiency in the population4. In low- and middle-income countries, calcium intake is often below recommended levels, necessitating food-based interventions to improve calcium consumption6.
Conclusion
Meeting calcium needs through diet is crucial for bone health and overall well-being. Dairy products remain the most effective sources of calcium, but green leafy vegetables, legumes, fortified foods, nuts, seeds, and certain fish can also contribute to calcium intake. Understanding the bioavailability of calcium from different foods and the impact of dietary habits is essential for optimizing calcium intake across various populations.
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Most relevant research papers on this topic
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 CitedA system to assess the quality of food sources of calcium
This two-criteria system effectively categorizes calcium-containing foods into good, potential, and poor sources, avoiding misinformation when listing foods by their calcium content.
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 CitedCalcium 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.
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.
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 JournalCalcium-enriched foods and bone mass growth in prepubertal girls: a randomized, double-blind, placebo-controlled trial.
Calcium-enriched foods significantly increased bone mass accrual in prepubertal girls, with a preferential effect in the appendicular skeleton and greater benefit at lower spontaneous calcium intake.
RCTHighly CitedEffect of Calcium Fortified Foods on Health Outcomes: A Systematic Review and Meta-Analysis
Calcium fortified foods lead to higher calcium intake, small benefits in children's height and bone health, and may provide cost savings by preventing hip fractures in older women.
Meta-Analysis
Very Rigorous JournalRole of Calcium and Low-Fat Dairy Foods in Weight-Loss Outcomes Revisited: Results from the Randomized Trial of Effects on Bone and Body Composition in Overweight/Obese Postmenopausal Women
Increasing low-fat dairy foods to 4-5 servings/day and/or calcium and vitamin D supplements may improve weight loss and bone and body composition outcomes in postmenopausal women during moderate weight loss.
RCTVery Rigorous JournalCalcium‐fortified foods in public health programs: considerations for implementation
Calcium-fortified foods can improve calcium intake, but face technical and practical challenges, and should be implemented safely and in an intersectorial manner.
Literature ReviewRigorous Journal