Calcium Foods Sources Benefits and Side effects
Calcium is an essential mineral for our bodies. It is responsible for the health of our bones and teeth and also plays a role in muscle function, nerve transmission, and blood clotting. The recommended daily intake of calcium varies depending on age and gender, but it generally ranges from 1,000 to 1,300 milligrams per day for adults.
In this article, we will discuss the best sources of calcium, the benefits of consuming calcium-rich foods, and the potential side effects of overconsumption.
Sources of Calcium:
Calcium can be found in a variety of foods, both plant-based and animal-based. Here are some of the best sources of calcium:
Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium. For example, one cup of milk contains around 300 milligrams of calcium, while one ounce of cheddar cheese contains around 200 milligrams.
Leafy Greens: Vegetables like spinach, kale, collard greens, and broccoli are rich in calcium. For example, one cup of cooked spinach contains around 240 milligrams of calcium, while one cup of cooked collard greens contains around 350 milligrams.
Fortified Foods: Many foods are fortified with calcium, such as certain types of orange juice, cereal, and tofu. For example, one cup of calcium-fortified orange juice contains around 300 milligrams of calcium, while one cup of calcium-fortified tofu contains around 430 milligrams.
Fish: Certain types of fish, such as salmon, sardines, and canned tuna, contain calcium. For example, three ounces of canned salmon contains around 180 milligrams of calcium.
Nuts and Seeds: Almonds, sesame seeds, and chia seeds are good sources of calcium. For example, one ounce of almonds contains around 80 milligrams of calcium, while one tablespoon of sesame seeds contains around 90 milligrams.
Calcium Foods Sources Benefits and Side effects
Benefits of Consuming Calcium-Rich Foods
Stronger Bones and Teeth: Calcium is essential for the health of our bones and teeth. It is the main mineral that makes up our bones, and it helps to keep them strong and healthy. Consuming enough calcium can help to prevent bone loss and osteoporosis, especially in older adults.
Muscle Function: Calcium plays a role in muscle function, including muscle contraction and relaxation. Consuming enough calcium can help to improve muscle strength and reduce the risk of muscle cramps and spasms.
Nerve Transmission: Calcium is important for nerve transmission, which allows signals to travel between the brain and other parts of the body. Consuming enough calcium can help to improve nerve function and reduce the risk of nerve damage.
Blood Clotting: Calcium is essential for blood clotting, which is the process that stops bleeding when we get injured. Consuming enough calcium can help to prevent excessive bleeding and bruising.
Heart Health: Some studies have suggested that consuming enough calcium may help to reduce the risk of heart disease. However, more research is needed to confirm this.
Side Effects of Overconsumption
Consuming too much calcium can lead to a condition called hypercalcemia, which is characterized by high levels of calcium in the blood. This can cause a range of symptoms, including nausea, vomiting, constipation, and fatigue. In severe cases, it can lead to kidney damage and even death.
It is important to note that it is very difficult to consume too much calcium from food alone. However, taking calcium supplements can increase the risk of overconsumption. The recommended daily intake of calcium from all sources is 2,500 milligrams for adults.
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