Secrets of Calcium in Foods

Calcium Rich Food Chart

Did you know that pure calcium is a silver-gray metal that is soft enough to easily cut with a knife? It burns with an intense red flame, and when in powered form it reacts violently with water to release free hydrogen.

Although one of the most common elements on Earth, it is never found in its pure form in nature because it reacts so readily with oxygen and water. It combines with other elements to form such key minerals and rocks such as chalk, gypsum, limestone and marble.

Another secret of calcium is that each adult human body contains more than 2# of calcium. Out of the two pounds – teeth and bones contain more than 99%. Calcium is also important in the functioning of nerves and muscles.

Studies indicate that it is a good idea to get your daily calcium level directly from the foods that you eat.

The highest levels of calcium found in veggies: A half-cup of turnip greens will get you 99 mg, one cup of cooked kale is 94 mg, and a half-cup of fresh broccoli is 21 mg. Red beans will give you 93 mg in a little less than a cup (200 grams). Like green beans? Whole or French, green beans provide 50 mg of calcium in about a little more than a one-third cup serving.

Fruit lovers will appreciate that an orange has around 60 mg of calcium (ais around 6 mg). A quarter-cup of dried figs has 96 mg, while a banana has around 12 mg, according to the IOF.

Pink salmon (181 mg/3 oz.), tofu (253 mg/4 oz.), and sardines (325 mg/3 oz.) all can add to your daily calcium intake. Red meat and chicken, on the other hand, aren’t such big sources of calcium. A 4-ounce serving provides 7 mg and 17 mg, respectively.

Below is a chart from the National Institutes of Health on calcium-rich foods. You can also visit the IOF at www.iofbonehealth.org. And see our post “Alternative Sources of Calcium: 7 Reliable Food Types.”

image of calcium rich food chart

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