Foods with calcium
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Foods Rich in Calcium: Sources and Benefits
Dairy Products as Primary Calcium Sources
Dairy products are the most significant sources of calcium in the diet. Milk, cheese, and yogurt not only provide high levels of calcium but also contribute other essential nutrients that enhance overall nutritional quality 12. For instance, milk and cheese alone account for about 50% of the total dietary calcium intake in the U.S., with an additional 20% coming from these products used in various food mixtures 2. Fortified dairy products, such as yogurts enriched with vitamin D and calcium, have been shown to significantly improve bone health by reducing serum parathyroid hormone and markers of bone resorption in elderly women 4.
Plant-Based Calcium Sources
While dairy products are the most concentrated sources of calcium, several plant-based foods also contribute to calcium intake. Green leafy vegetables, legumes, and cereals are notable examples, although they generally provide lower amounts of calcium per serving compared to dairy products 13. However, the bioavailability of calcium from these sources can be affected by the presence of antinutrients like phytates and oxalates, which inhibit calcium absorption 13. Despite these limitations, foods such as beancurd, sesame paste, and certain vegetables can still be valuable calcium sources, especially in populations with high rates of lactose intolerance 5.
Calcium-Fortified Foods
Calcium-fortified foods have become increasingly prevalent and can significantly boost calcium intake. These foods include fortified beverages, cereals, breads, and other products that are enhanced to provide substantial amounts of calcium 67. Fortification is particularly beneficial in low-income settings where natural calcium intake is insufficient. Studies have shown that calcium-fortified foods can improve bone mineral density and reduce the risk of fractures, especially in children and postmenopausal women 78.
Strategies to Improve Calcium Intake
Improving calcium intake involves both dietary choices and public health strategies. Substituting soft drinks with milk and promoting the consumption of calcium-rich foods are essential steps 1. Educational initiatives can help populations understand the importance of calcium and how to incorporate calcium-rich foods into their diets. Additionally, food processing techniques and biofortification are being explored to enhance the calcium content and bioavailability in staple foods 9.
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 plant-based foods and fortified products also play significant roles. Public health strategies and educational efforts are essential to ensure adequate calcium intake across different populations, particularly those at risk of deficiency.
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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 CitedConsumption 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 CitedCHAPTER 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.
Consumption of yogurts fortified in vitamin D and calcium reduces serum parathyroid hormone and markers of bone resorption: a double-blind randomized controlled trial in institutionalized elderly women.
Fortified yogurts with vitamin D3 and calcium significantly reduce serum parathyroid hormone and bone resorption markers in institutionalized elderly women at high risk for osteoporotic fractures.
RCT
Rigorous JournalHighly 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.
Calcium-Fortified Foods
Calcium-fortified foods can contribute significantly to the diet, helping CKD patients maintain normal serum calcium levels and avoid high calcium intake.
Effect 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 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 CitedInterventions 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 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 Journal