Which Food Items Have a Good Amount of Calcium?

Introduction

Calcium is a chemical element with the symbol Ca and atomic number 20. It is an alkaline earth metal and belongs to the group of reactive metals in the periodic table. Calcium is a soft, silvery-white metal that is highly reactive and easily oxidized in air, forming a grayish-white oxide coating on its surface. In this tutorial, we will discuss some of the food items that are rich in calcium and should be included in our daily diet.

Properties of Calcium

Some of the physical and chemical properties of calcium are −

Physical Properties

• Appearance: Calcium is a soft, silvery-white metal that is highly reactive and easily oxidized.

• Density: The density of calcium is 1.55 grams per cubic centimeter (g/cm3).

• Melting and Boiling Points: The melting point of calcium is 842 degrees Celsius (1548 degrees Fahrenheit), and its boiling point is 1492 degrees Celsius (2718 degrees Fahrenheit).

• State of the Matter: Calcium is a solid metal at room temperature and pressure.

Chemical Properties

• Reactivity: Calcium is highly reactive and easily forms compounds with other elements, such as oxygen, chlorine, and sulfur.

• Oxidation: Calcium readily oxidizes in air, forming a grayish-white oxide coating on its surface.

• Solubility: Calcium is slightly soluble in water, but it reacts with water to form calcium hydroxide and hydrogen gas.

• Acid-base Properties: Calcium is an alkaline earth metal, which means that it reacts with acids to form salts and water.

• Isotopes: Calcium has six stable isotopes, including calcium-40, which is the most abundant isotope.

Function in Human Body

Calcium is an essential mineral that performs several crucial functions in the human body. Some of the main functions of calcium are −

Building and Maintaining Strong Bones and Teeth

Calcium is a major component of bones and teeth, and is essential for their strength and structure. It helps to maintain bone density and prevent conditions such as osteoporosis.

Muscle Function

Calcium plays a vital role in muscle contraction and relaxation. It enables the muscles to contract and generate force, and then relax when the contraction is complete.

Nerve Function

Calcium is involved in the transmission of nerve impulses throughout the body. It helps to regulate the release of neurotransmitters, which are chemicals that allow nerve cells to communicate with each other.

Blood Clotting

Calcium is necessary for the formation of blood clots, which help to prevent excessive bleeding after an injury.

Hormone Secretion

Calcium plays a role in the secretion of several hormones, including insulin, which regulates blood sugar levels.

Cell Signaling

Calcium is involved in many signaling pathways within cells, and helps to regulate various cellular processes such as gene expression, enzyme activity, and cell division.

Consuming an adequate amount of calcium through the diet, along with sufficient vitamin D, is essential for maintaining good health and preventing chronic conditions such as osteoporosis. If the body does not get enough calcium through the diet, it can lead to a condition called calcium deficiency, which can result in weak bones, tooth decay, and other health problems. Calcium deficiency can be prevented by consuming a balanced diet that includes calcium-rich foods, and taking calcium supplements if necessary.

Calcium Rich Food items

Our bodies can absorb calcium best when it is consumed in small amounts throughout the day, rather than in one large dose. The recommended daily intake of calcium varies depending on age, gender, and other factors, but generally ranges from 1000 to 1300 milligrams per day for adults. Calcium is found in many foods, including dairy products, leafy green vegetables, tofu, fish, nuts, and fortified foods. These food items are discussed below in detail −

Dairy Products

Dairy products are the richest source of calcium. Milk, cheese, and yogurt are excellent sources of calcium. One cup of milk contains around 300 milligrams of calcium, while one cup of yogurt contains approximately 450 milligrams of calcium. Cheese is also high in calcium, with one ounce of cheddar cheese providing about 200 milligrams of calcium.

Leafy Greens

Leafy greens such as spinach, kale, and collard greens are excellent sources of calcium. One cup of cooked spinach contains around 240 milligrams of calcium, while one cup of cooked kale contains approximately 100 milligrams of calcium. Collard greens are also a good source of calcium, with one cup of cooked collard greens providing around 260 milligrams of calcium.

Tofu

Tofu is an excellent source of calcium, especially for those who follow a vegan or vegetarian diet. One-half cup of tofu contains around 250 milligrams of calcium. Tofu can be used in a variety of dishes, including stir-fries, salads, and smoothies.

Fish

Certain types of fish are high in calcium, including sardines, salmon, and canned tuna. Canned sardines, in particular, are an excellent source of calcium, with one can provide around 350 milligrams of calcium.

Nuts and Seeds

Nuts and seeds such as almonds, sesame seeds, and chia seeds are good sources of calcium. One ounce of almonds contains around 75 milligrams of calcium, while one tablespoon of sesame seeds contains approximately 90 milligrams of calcium. Chia seeds are also a good source of calcium, with one tablespoon of chia seeds containing around 50 milligrams of calcium.

Fortified Foods

Many foods are fortified with calcium, including orange juice, soy milk, and breakfast cereals. Fortified orange juice and soy milk can provide up to 300 milligrams of calcium per cup, while some fortified breakfast cereals can provide up to 1000 milligrams of calcium per serving.

Conclusion

Calcium is a mineral that is essential for several vital bodily functions, including maintaining strong bones and teeth, muscle and nerve function, blood pressure regulation, and more. It is crucial to consume a balanced diet rich in calcium to ensure the body receives an adequate amount of this nutrient.

Some of the best sources of calcium include dairy products like milk, cheese, and yogurt, leafy green vegetables such as kale and broccoli, tofu, fish, nuts, and fortified foods such as orange juice and cereals. Consuming these foods can help meet the recommended daily intake of calcium and prevent calcium deficiency, which can lead to health issues.

FAQs

Q1. What is the recommended daily intake of calcium?

Ans. The recommended daily intake of calcium varies by age and gender. Adults between the ages of 19 and 50 are recommended to consume 1,000 milligrams (mg) of calcium per day, while those over 50 are recommended to consume 1,200 mg per day. Women who are pregnant or breastfeeding may need additional calcium to support fetal development and milk production. It's important to talk to a healthcare provider to determine the appropriate amount of calcium for individual needs.

Q2. Can too much calcium be harmful?

Ans. Yes, excessive calcium intake can have negative health consequences. Consuming too much calcium can lead to constipation, and kidney stones, and interfere with the absorption of other minerals such as iron and zinc. It's important to follow the recommended daily intake and not exceed the upper limit of 2,500 mg per day for adults.

Q3. Are calcium supplements necessary?

Ans. Calcium supplements can be beneficial for individuals who are unable to meet their recommended daily intake of calcium through diet alone. However, it's important to talk to a healthcare provider before taking calcium supplements, as excessive calcium intake can have negative health consequences. Additionally, consuming calcium supplements in excess of the recommended daily intake may not provide additional benefits and may increase the risk of side effects.