Where Is Calcium Found?
Where is Calcium Found? Calcium can be found not only in milk products and soy drinks but also in green vegetables and legumes. As vitamin D3 is essential for absorbing calcium, supplements may be necessary to complement even the best diet.
Where is calcium found? ... is often the first question people ask when seeking a natural treatment for osteoporosis. The recommended 1,500 mg of calcium (encouraged for women over fifty) is best found in a varied diet that may or may not include dairy products. Below are some super-foods... with the calcium content as reported by the United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference.
WHERE IS CALCIUM FOUND IN DAIRY?
Dairy products are an excellent source of calcium for people who are not lactose intolerant. And milk products also have the benefit of being fortified with vitamin D3 which is essential for absorbing calcium. But the amount of calcium within our dairy products decreases with the increase of fat content, which is great news for people trying to control their weight!
- Milk(1 Cup skim): 504 mg.
- Milk (1 Cup 1%): 290 mg.
- Yogurt (8 oz plain, skim): 452
- Yogurt (8 oz. plain, whole): 275 mg.
- Ricotta (1 Cup part skim): 509 mg.
- Cottage Cheese (1 Cup 2%): 206 mg.
- Swiss Cheese (1 oz.): 224 mg.
- Mozzarella (1 oz. part skim): 207 mg.
- Mozzarella (1 oz. whole): 143 mg.
- Cheddar (1 oz.): 204 mg.
- Feta (1 oz.): 141 mg.
- Brie (1 oz.) 52 mg.
WHERE IS CALCIUM FOUND IN DRINKS?
People who avoid dairy products may prefer a calcium-fortified nondairy beverage such as soy milk or orange juice. But soy drinks are not a replacement for green vegetables or tofu as they contain much less magnesium (if any) which is needed to build high quality bone tissue. And they don't contain the vitamin K needed to push the calcium into the bones.
Soymilk (1 cup)
soymilk (lowfat): 199 mg calcium
soymilk (nonfat): 282 mg calcium and 24 mg magnesium
Studies have shown that calcium in soy milk is absorbed at 75% of the efficiency of the calcium in cow’s milk... possibly due to the use of vitamin D2 rather than the D3 used in milk.
Orange Juice (1 cup-300 mg.calcium)
Fortified juices can vary substantially in the type of calcium that is used in the product. Researchers at Creighton University found that women who drank juice fortified with calcium citrate malate absorbed 48 percent more calcium than those that drank juice fortified with the tricalcium phosphate/calcium lactate group. Tropicana is a well known brand that uses calcium citrate malate to fortify its juices.
- Tropicana (calcium malate))
- Minute Maid (calcium lactate and 200 IUs of D3))
- President’s Choice (calcium lactate)
It is important to shake calcium fortified drinks as the calcium can settle on the bottom.
WHERE IS CALCIUM FOUND IN VEGETABLES?
Research suggests that magnesium is essential for creating high quality bone tissue while vitamin K helps to push calcium into the bones and keep it out of the arteries. Leafy green vegetables are an outstanding source of both calcium and vitamin K while tofu and beans are an excellent source of calcium and magnesium-especially if the tofu is made with calcium sulfate.
Greens (1 cup boiled and drained)
- Collard (190 g.): 266 mg.calcium and 836 ug vitamin K
- Rapini/Broccoli raab (100 g.): 118 mg.calcium and 256 ug vitamin K
- Kale (130g.): 94 mg.calcium and 1062 ug vitamin K
- Bok Choy-Chinese Cabbage (170g.): 158 mg.calcium and 57ug. vit.K
- Broccoli (1 stalk 180g.): 72 mg.calcium and 254 ug. vitamin K
Tofu (1 cup)
- Tofu (firm-magnesium chloride): 506 mg calcium and 94 mg magnesium
- Tofu (soft-magnesium chloride): 275 mg calcium and 67 mg magnesium
- Tofu (firm-calcium sulfate): 1722 mg calcium and 146 magnesium
- Tofu (regular-calcium sulfate): 868 mg calcium and 75 mg magnesium
Beans and legumes provide an excellent source of calcium and magnesium but lack the strong complement of vitamin K found in leafy greens.
Beans and Legumes (1cup canned or cooked)
- Soybeans (172g.): 175 mg.calcium and 148 mg magnesium
- White beans (262 g.): 191 mg.calcium and 134 mg magnesium
- Baked beans (246 g.):138 mg.calcium and 84 mg magnesium
- Chickpeas/Garbanzo (240 g.): 77 mg.calcium and 70 mg magnesium
- Red kidney beans (256 g.): 64 mg.calcium and 72 mg magnesium
- Lentils cooked (198 g.):38 mg calcium and 71 mg magnesium
If you like Japanese or Korean food, you will find that 100 grams of dried seaweed provides the very best combination of calcium and magnesium... although not all seaweed is created equal.
Seaweed (agar): 625 mg calcium and 770 mg magnesium
Seaweed (spirulina): 120 mg calcium and 195 mg magnesium