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Which Foods Are the Highest in Calcium? RDA Chart, Food List

Food and calcium

Calcium-rich foods include dairy sources (milk, yogurt, cheese), vegetarian sources (beans, lentils, seeds), and other sources (sardines, tuna, eggs).

Some calcium-rich foods include:

  • Dairy source:
  • Vegan (non-dairy) source:
    • Beans such as kidney beans, black beans and navy beans
    • Lentils such as red lentils, yellow lentils, and black lentils
    • Nuts such as almonds, Brazil nuts, pesto and hazelnuts
    • Vegetables such as spinach, kelly, collard greens, beet greens and Swiss chard
    • Seeds such as chia seeds, flax seeds, sunflower seeds and sesame seeds
    • Rubarb
    • Sure Gluten-Free grains such as Tef and Amaranth
    • Some fruits such as figs, oranges, black currants, butternut squash and berries
    • Soybeans and Soy Products like Tofu, Edamame, Tempeh and Natore
    • Seaweed such as kelp and wakame
    • Blackstrap molasses
    • Almond butter
    • Broccoli
    • Sweet potatoes
    • Okra
    • Preserved cereals, flour, juice, crackers, plant milk and bread
  • Other sources:

What does calcium do to our body?

Calcium does several important things in the body. Some of the role of calcium in our body is:

  • Muscle function: Calcium is needed for muscle contraction, where the release of calcium from the muscles helps them relax.
  • Bones and Teeth Health: Calcium plays an important role in developing and maintaining healthy bones Teeth. Calcium deficiency This can lead to weak bones and teeth and impede the proper development of infants and children.
  • Heart function: Calcium is very important for proper functioning Heart And maintaining a normal heart rhythm. Controlling calcium can improve heart health Blood pressure And Cholesterol levels.
  • Nerve function: Calcium is needed for nerve impulses that carry signals through and across nerve fibers.
  • Blood pressure maintenance: Calcium is needed to maintain healthy blood pressure.
  • Hormone secretion: Hormones regulate various important processes in the body. Calcium is needed for the secretion of hormones in the blood.
  • Blood clotting barrier: Calcium is very important for blood clotting and reducing blood loss.

Studies report that calcium may play a role Weight management And reducing the risk of cardiovascular disease, Rectal cancerAnd Metabolic syndrome.


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How much calcium do you need in a day?

Your daily calcium intake varies with age and gender.

Table. Recommended amount of calcium according to age and sex
Age group Gender Recommended amount per day (mg or mg)
Up to 6 months Men 200
Women 200
7 to 12 months Men 260
Women 260
1 to 3 years Men 700
Women 700
4 to 8 years Men 1,000
Women 1,000
9 to 13 years Men 1,300
Women 1,300
14 to 18 years Men 1,300
Women 1,300
19 to 50 years Men 1,000
Women 1,000
51 to 70 years Men 1,000
Women 1,000
71 years and older Men 1,200
Women 1,200
Special situation:
Teenagers 1,300
Adults 1,000
Teenagers 1,300
Adults 1,000

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What are the symptoms of low calcium levels in the blood?

Low serum calcium levels (hypocalcemia) refers to serum Calcium levels are less than 8.8 mg / dL (Less than 2.2 mmol / L).

Signs and Symptoms of hypocalcemia Intensity or calcium levels may vary depending on how low it is. Hypocalcemia may present differently in infants and children than in adults. Mild hypocalcemia may not show any signs and symptoms.

Some of the symptoms of hypocalcemia include:

A sudden drop in blood calcium levels, also called acute hypocalcemia, can be a life-threatening condition that can result in the following:


According to the USDA, there is no difference between “part” and “service”.
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Medical has been reviewed 4/12/2022


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