Sources of calcium
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Sources of Calcium: A Comprehensive Overview
Natural Calcium-Rich Mineral Waters
Benefits of Calcium-Rich Mineral Waters
Natural calcium-rich mineral waters are emerging as a significant source of dietary calcium. These waters not only contribute to daily calcium intake but also offer enhanced bioavailability, which means the body can absorb calcium more efficiently from these sources compared to others1. This is particularly beneficial for individuals with lactose intolerance or those following plant-based diets, who may struggle to meet their calcium needs through traditional dairy products1.
Impact on Health
Studies have shown that consuming calcium-rich mineral water can positively affect bone health, cardiovascular function, and even aid in weight management1. For instance, one study demonstrated that high-calcium mineral water significantly reduced parathyroid hormone secretion and bone resorption in young men, indicating its potential to support bone health2. Additionally, the bioavailability of calcium from these waters is comparable to, if not better than, that from dairy products, making them a viable alternative for achieving recommended daily calcium intakes3.
Dietary Sources of Calcium
Dairy Products
Dairy products remain the most well-known and efficient sources of calcium. Milk, cheese, and yogurt not only provide high amounts of calcium but also contain other essential nutrients that enhance overall nutritional quality8 10. The bioavailability of calcium from dairy products is high, making them a reliable source for meeting daily calcium requirements9.
Plant-Based Sources
Certain plant-based foods also contribute to calcium intake, though their bioavailability can vary. Dark green leafy vegetables like kale, turnip greens, and broccoli are good sources of calcium5 9. However, the presence of oxalates and phytates in some vegetables and cereals can inhibit calcium absorption, making them less efficient compared to dairy products8.
Calcium-Fortified Foods
Calcium-fortified foods and beverages, such as fortified plant milks and cereals, offer an alternative for those who do not consume dairy. These products can help bridge the gap in calcium intake, especially for individuals with dietary restrictions8.
Calcium Supplements
Types and Efficacy
Calcium supplements, including calcium carbonate and calcium citrate, are commonly used to prevent and treat calcium deficiencies. Calcium carbonate is the most widely used due to its high elemental calcium content and cost-effectiveness, though it is best absorbed when taken with meals9. Calcium citrate, on the other hand, is better absorbed in individuals with higher gastric pH and can be taken without food9.
Considerations
While supplements can help meet calcium needs, they should not replace a balanced diet. Over-reliance on supplements can lead to poor dietary patterns and may not provide the additional nutrients found in whole foods8.
Unusual Sources of Calcium
Regional Dietary Practices
In some regions, unique dietary practices contribute to calcium intake. For example, in the highlands of Peru, mineral and ash calcium consumed as a food spice and with coca leaves significantly boosts calcium intake6. These unconventional sources highlight the diversity in dietary calcium sources across different cultures.
Conclusion
Calcium is an essential nutrient crucial for bone health and overall well-being. While dairy products are the most efficient and well-known sources, calcium-rich mineral waters, plant-based foods, fortified products, and supplements also play vital roles in meeting daily calcium needs. Understanding the bioavailability and absorption of calcium from various sources can help individuals make informed dietary choices to ensure adequate calcium intake.
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 ReviewMineral 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.
RCT
Highly 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 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 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.
Calcium: 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 StudyCalcium 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 JournalHighly CitedThe 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