Sources of Calcium

When asked to identify sources of Calcium, milk and dairy always get put at the top of the list. Many adults have a hard time listing other sources of Calcium.

According to the Australian Nutrition Survey most Australians are not getting the Recommended Daily intake (RDI) of calcium from their diet. People at different stages of life need different amounts of calcium. 

For adults aged 19-50 the RDI is 1000mg. Adolescents, women over 50 and men over 70 require higher amounts with an RDI of 1300mg.

Not only is calcium vital for strong bones and teeth, it is important for the electrical conduction system in the heart, neurotransmitter release and muscle contractions.

Products such as milk and cheese are well known sources of calcium. However, some 

people are unable to tolerate dairy products. Others avoid dairy for ethical and health reasons. For these people there are many other sources of this very important mineral.

Good dietary sources of Calcium

Dairy - One cup of milk or a 200g tub of yoghurt provides around 300mg calcium.

Fish and Seafood- Some fish and seafood are also rich in calcium. Especially canned fish such as sardines and salmon because the canning process softens the bones and they can be eaten along with the fish. Half a cup of canned Salmon contains about 400mg of calcium. Crab and scallops are also relatively high in calcium containing about 100mg per serve. Seafood also provides vitamin D, which is essential for proper calcium absorption.

Leafy Green vegetables – A cup of cooked spinach contains up to 350mg calcium. Bok choy, collard greens (cabbage family) and mustard greens are also high in calcium. Note that although spinach is very high in calcium it contains oxalic acid which binds with the calcium and reduces its absorption. Calcium in other green vegetables is well absorbed.

Broccoli- Once cup of cooked broccoli contains about 60mg of calcium.

Tahini – Tahini is made from sesame seeds and 2 tablespoons contains approximately 130mg calcium. Add tahini to dips, salad dressings or as a spread.

Nuts – Nuts are an excellent calcium rich snack. Twelve brazil nuts contains 90mg of calcium and 15 almonds contains about 40mg calcium. Almond butter is also a good source of calcium and can be used as a spread. 2 tablespoons contains about 110mg of Calcium.

Tofu  – the amount of calcium in tofu depends on which coagulating agent was used to extract the soy protein in the process of making tofu. 120g tofu prepared using calcium sulphate contains 200 - 400mg calcium. Tofu prepared with nigari (magnesium chloride) has slightly less calcium than tofu prepared with calcium sulphate. Check the label to see which agent was used to process the tofu. Some tofu packages will also have the calcium content listed as a percentage of the RDI.  Add Tofu to stir-fries, curries and soups.

Soy beans – Cooked soy beans contain about 175mg per cup. Add them to soups, salads, curries and stews.

Blackstrap Molasses – At 120-200mg of Calcium per tablespoon, blackstrap molasses is a great when you are after something sweet.

Calcium fortified milk alternatives – 200ml of calcium fortified soy or rice milk contains about 200-300mg calcium.

While it’s preferable to obtain the Calcium you need from your diet, supplements may be of benefit if you find it difficult to get enough from food. If you are concerned about your calcium intake call or email the clinic to talk to one of our experienced Naturopaths.

If you are looking for an easy way to get more calcium in your diet, this recipe is a good dairy free option.

Tofu, Broccoli and Sesame

Ingredients

 225g extra firm tofu, cubed

1 Onion

2 cloves of Garlic

1 head of broccoli florets (lightly steamed)

3 green shallots

1/2 cup tamari

1/3 cup corn starch

2 tbs. Sesame oil

Grated ginger, to taste

2 tbs. sesame seeds

Instructions

1. Mix together tamari, sesame oil and ginger.
2. Heat a large fry pan  (medium – high heat)
3. Coat the cubed tofu with cornstarch (shake of any excess corn starch).
4. Heat half the tamari mixture in the frypan.
5. Add the tofu and cook until browned and slightly crispy.
6. Remove from the pan and set aside.
7. Add the remaining tamari mixture to a hot pan.
8. Add onion and garlic and cook until tender. Add the lightly steamed broccoli.
9. Add the tofu cubes and toss together with the sesame seeds and shallots.

 Enjoy!!

Post script

If attempting to influence the gender of your unborn child, a diet high in calcium is a very important component of swaying for a girl. Some of the above foods would be desirable additions to your diet (not all of them because the girl diet also requires low sodium and potassium). For more information on dietary recommendations for Gender Swaying you can email lisa@genderway.com.au or contact the clinic.