Great sources of calcium
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Great Sources of Calcium
Dairy Products: Milk, Cheese, and Yogurt
Dairy products are widely recognized as the best sources of calcium due to their high calcium content and excellent bioavailability. Milk, cheese, and yogurt are particularly effective in providing the necessary calcium for bone health and overall well-being. These foods not only contain high levels of calcium but also other essential nutrients that enhance calcium absorption and utilization in the body 3810. For populations with high calcium needs, such as children and the elderly, dairy products are often recommended to ensure adequate intake 3.
Calcium-Rich Mineral Waters
Natural calcium-rich mineral waters have emerged as a promising alternative source of dietary calcium. These waters are particularly beneficial for individuals with lactose intolerance or those following plant-based diets. The bioavailability of calcium from mineral waters is comparable to, and sometimes even better than, that from dairy products, making them an efficient source of calcium 146. Studies have shown that consuming calcium-rich mineral water can significantly contribute to daily calcium intake and support bone health 149.
Green Leafy Vegetables
Certain green leafy vegetables, such as kale, turnip greens, and broccoli, are good sources of calcium. These vegetables not only provide calcium but also other nutrients that support overall health. However, the bioavailability of calcium from these sources can vary. For example, while kale and broccoli have high calcium absorption rates, spinach contains oxalates that can inhibit calcium absorption 2310. Therefore, it is important to choose the right types of green leafy vegetables to maximize calcium intake.
Fortified Foods and Supplements
Calcium-fortified foods, such as fortified plant milks and cereals, offer an alternative for those who may not consume enough calcium through natural food sources. These fortified products can help bridge the gap in calcium intake, especially for individuals with dietary restrictions 8. Additionally, calcium supplements, including calcium carbonate and calcium citrate, are available for those who need to meet higher calcium requirements. However, it is essential to choose the right type of supplement based on individual needs and to be aware of potential side effects 10.
Fish with Edible Bones
Canned fish such as salmon and sardines, which include edible bones, are excellent sources of calcium. These fish not only provide high levels of calcium but also other nutrients like omega-3 fatty acids, which are beneficial for heart health 210. Including these types of fish in the diet can significantly contribute to daily calcium intake.
Nuts and Seeds
Nuts and seeds, such as almonds and sesame seeds, also contain calcium, though in lower amounts compared to dairy products and fortified foods. These foods can be a part of a balanced diet to help meet calcium needs, especially for those who prefer plant-based sources 210. However, it is important to note that the bioavailability of calcium from nuts and seeds can be lower due to the presence of compounds like phytates that inhibit absorption 8.
Conclusion
Ensuring adequate calcium intake is crucial for maintaining bone health and overall well-being. Dairy products, calcium-rich mineral waters, green leafy vegetables, fortified foods, fish with edible bones, and certain nuts and seeds are all excellent sources of calcium. Each of these sources offers unique benefits and can be included in a balanced diet to meet individual calcium needs. For those with specific dietary restrictions or higher calcium requirements, fortified foods and supplements can provide additional support.
Sources and full results
Most relevant research papers on this topic
Exploring the Potential Benefits of Natural Calcium-Rich Mineral Waters for Health and Wellness: A Systematic Review
Natural calcium-rich mineral waters show promise as accessible and bioavailable sources of dietary calcium, potentially beneficial for bone health, cardiovascular function, weight management, and overall well-being.
Systematic ReviewA 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.
[Milk and milk products: food sources of calcium].
Milk and dairy products are the best dietary sources of calcium due to their bioavailability and the fact that they provide adequate amounts of calcium in various foods.
Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters
Calcium-rich mineral waters have excellent bioavailability, contributing to bone health maintenance and development throughout life.
Literature Review
Very Rigorous Journal
Highly CitedCalcium intake and bone mineral density: systematic review and meta-analysis
Increasing calcium intake from dietary sources or supplements leads to small non-progressive increases in bone mineral density, which are unlikely to lead to a clinically significant reduction in fracture risk.
Meta-Analysis
Rigorous JournalHighly CitedCalcium Supplementation with Calcium-Rich Mineral Waters: A Systematic Review and Meta-analysis of its Bioavailability
Calcium absorption from calcium-rich mineral waters is significantly higher than from dairy products, making it a promising alternative for achieving higher recommended daily allowances of calcium.
Meta-AnalysisHighly CitedCalcium: Unusual Sources in the Highland Peruvian Diet
In the southern highlands of Peru, mineral and ash calcium in food spices and coca significantly raises calcium intake, improving overall health.
Observational StudyThe 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 CitedMineral water as a source of dietary calcium: acute effects on parathyroid function and bone resorption in young men.
One oral intake of mineral water containing a moderate dose of calcium (172 mg) acutely inhibited parathyroid hormone secretion and bone resorption in young men.
RCTHighly Cited