What foods contain calcium

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Foods Containing Calcium: Sources and Bioavailability

Dairy Products as Primary Calcium Sources

Dairy products are the most significant sources of calcium in many diets, particularly in Western countries. Milk, cheese, and yogurt are not only rich in calcium but also contain other essential nutrients that enhance overall nutritional quality 15. These foods are highly recommended because they provide substantial amounts of bioavailable calcium, which is crucial for bone health and other physiological functions 156.

Calcium-Fortified Foods and Supplements

For individuals who cannot consume dairy products, calcium-fortified foods and supplements are viable alternatives. These include fortified plant-based milks, cereals, and juices, which can significantly contribute to daily calcium intake 179. However, it is important to note that while these fortified options can help meet calcium needs, they should not replace a balanced diet rich in naturally calcium-containing foods 17.

Plant-Based Calcium Sources

Certain vegetables, legumes, and seeds also provide calcium, though often in lower amounts compared to dairy products. Vegetables such as kale, collard greens, and Chinese cabbage have been identified as good sources of bioavailable calcium 23. However, the presence of antinutrients like oxalates and phytates in some plant foods can inhibit calcium absorption, making it less bioavailable 34. For example, while spinach is high in calcium, its high oxalate content significantly reduces calcium absorption 13.

Fish and Seafood

Canned fish with bones, such as salmon and sardines, are excellent sources of calcium. The bones in these fish are soft and edible, providing a significant amount of bioavailable calcium 2. These options are particularly beneficial for those who do not consume dairy products 2.

Nuts and Seeds

Nuts and seeds, including almonds and sesame seeds, contain calcium but are generally considered poor sources due to their lower bioavailability. The high levels of dietary fiber and phytates in these foods can inhibit calcium absorption 23. Therefore, while they can contribute to overall calcium intake, they should not be relied upon as primary sources 23.

Cereals and Baked Goods

Cereals and baked goods can also contribute to calcium intake, especially when fortified. However, the bioavailability of calcium from these sources can vary significantly depending on the presence of other dietary components that may enhance or inhibit calcium absorption 49. Fortified cereals are a practical option for increasing calcium intake, particularly in populations with low dairy consumption 9.

Conclusion

Meeting calcium needs through diet is essential for maintaining bone health and overall physiological functions. Dairy products remain the most reliable and bioavailable sources of calcium. For those who cannot consume dairy, calcium-fortified foods, certain vegetables, and canned fish with bones are good alternatives. However, the bioavailability of calcium from plant sources can be limited by antinutrients, making it important to consider a variety of calcium-rich foods to ensure adequate intake.

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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 Cited

2001·

232citations

·G. Milleret al.

Journal of the American College of Nutrition

A 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.

2007·

49citations

·C. Titchenalet al.

Journal of Food Composition and Analysis

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 Kamchanet al.

Journal of Food Composition and Analysis

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

[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.

2015·

20citations

·R. Farré Rovira

Nutricion hospitalaria

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. Fleminget al.

The Journal of nutrition

Calcium-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 Cited

1997·

577citations

·J. Bonjouret al.

The Journal of clinical investigation

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-AnalysisVery Rigorous Journal

2021·

32citations

·G. Cormicket al.

Nutrients

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. Bourassaet al.

Annals of the New York Academy of Sciences

Bioavailability of calcium from milk-based formulas and fruit juices containing milk and cereals estimated by in vitro methods (solubility, dialyzability, and uptake and transport by caco-2 cells).

Infant foods with high calcium bioavailability include adapted formulas, toddler, follow-up, and adapted formulas, while fruit juices have the highest transport efficiency and uptake by Caco-2 cells.

Highly Cited

2005·

72citations

·Sara Peraleset al.

Journal of agricultural and food chemistry

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