Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.
While rare, a calcium deficiency can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. A long-term deficiency can lead to bone loss (osteopenia) and fragile bones (osteoporosis).
High calcium foods include tofu, milk, yogurt, cheese, leafy greens, beans, clams, okra, trout, and acorn squash. The daily value (DV) for calcium is 1300mg.
While there is some evidence that phytic acid and oxalic acid in beans and greens can hinder calcium absorption, green vegetables and beans are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability.
Foods High in Calcium
- Firm Tofu
- Skim Milk
- Low-Fat Yogurt
- Grated Parmesan
- Spinach
- Black-Eyed Peas
- Okra
- Trout
- Acorn Squash
- Clams
Health Benefits of Calcium
- Bone Health and Osteoporosis
- Lower Blood Pressure
- Reduced Risk of Colon Cancer
People at Risk of a Calcium Deficiency
- Postmenopausal women
- Women who miss their menstrual period (Amenorrhea)
- Individuals with lactose intolerance
- Vegetarians and Vegans
- People taking Certain Medications:
- Aluminum and magnesium-containing antacids.
- Mineral oil and stimulant laxatives.
- Glucocorticoids, such as prednisone.
