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Pure Motivation » General Discussion » Health and Wellness/ الصحة و اللياقة » Top Foods Highest in Calcium

Top Foods Highest in Calcium

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1 Top Foods Highest in Calcium on Tue Mar 19, 2013 7:04 am

nazleen


All-Star Member
All-Star Member
TOP FOODS HIGHEST IN CALCIUM
Calcium is necessary for the growth and maintenance of
strong teeth and bones, nerve signaling, muscle contraction, and
secretion of certain hormones and enzymes.
A deficiency in calcium can lead to numbness in fingers and toes, muscle
cramps, convulsions, lethargy, loss of appetite, and abnormal heart
rhythms.
Conversley, excess calcium (particularly from supplements) can lead to
kidney stones, calcification of soft tissue, and increased risk of
vascular diseases like stroke and heart attack.
The DV for calcium is 1000mg.


Dried Herbs




Although dried herbs are rarely used in large portions,
adding in a few extra pinches to all your sauces, soups, and stews is a
great way to get more calcium into your diet. Dried savory tops the list
with 2132mg of calcium per 100g serving (213%DV), that is 85mg (9% DV)
per tablespoon. It is followed by celery seed with 124mg (12%DV) of
calcium per tablespoon, dried thyme with 57mg (6% DV) per tblsp, dried
dill with 53mg (5% DV) per tblsp, dried marjoram with 40mg (4%DV) per
tblsp, dried rosemary with 38mg (4% DV) per tblsp, sage, sisymbrium,
oregano, spearmint, parsley, poppy seed, chervil and finally dried basil
with 21mg of calcium (2% DV) per tablespoon.

2 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:05 am

nazleen


All-Star Member
All-Star Member
Cheese




The amount of calcium in cheese depends on type and
variety and Parmesan is the highest with 1376mg of calcium per 100g
serving (138% DV), or 386mg (38% DV) per ounce, and 69mg (7% DV) per
tablespoon. It is followed by Romano with 298mg (30% DV) of calcium per
ounce, Gruyere with 283mg (28% DV) per ounce, Mozzarella, Swiss,
Cheddar, Hard Goat cheese, and finally Provolone with 212mg of calcium
(21% DV) per ounce.









3 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:07 am

nazleen


All-Star Member
All-Star Member
Sesame Seeds


Sesame seeds provide the most calcium when they are
roasted or dried with 989mg (99% DV) of calcium per 100g serving, or
277mg (28%DV) per ounce, and 88mg (9% DV) per tablespoon. Sesame Butter
(Tahini) provides about half the amount of calcium with 426mg (43%DV) of
calcium per 100g serving, 119mg (12% DV) per ounce, and 64mg (6% DV)
per tblsp.

4 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:08 am

nazleen


All-Star Member
All-Star Member
Tofu




Tofu is most commonly found in Eastern foods,
particularly Chinese food. Fried tofu provides 372mg (37% DV) of calcium
per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an
average 13 gram piece. Tofu prepared with calcium sulfate can provide
much much higher levels.

5 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:09 am

nazleen


All-Star Member
All-Star Member
Almonds




Almonds are a great source of calcium whether dry roasted
or made into butter. Almonds will provide 266mg (27% DV) of calcium per
100g serving, 367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22
Almonds).

6 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:10 am

nazleen


All-Star Member
All-Star Member
Flax Seeds



Perhaps better known for their omega-3 fats, flax seeds also provide
calcium with 255mg (26% DV) per 100g serving, 428mg (43% DV) per cup,
and 26mg (3% DV) per tablespoon. Beware however, as milled or whole flax
seeds provide calcium but refined flax seed oil provides no calcium
whatsoever.

7 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:11 am

nazleen


All-Star Member
All-Star Member
Yogurt, Milk, and Other Dairy Products





Low fat dairy products provide slightly more calcium than
full fat. Low fat yogurt provides the most calcium with 183mg (18% DV)
per 100 gram serving, 415mg (42% DV) per cup. Skim milk provides 306mg
(31% DV) per cup, and whole milk provides 276mg (31% DV) per cup.

8 Re: Top Foods Highest in Calcium on Tue Mar 19, 2013 7:19 am

nazleen


All-Star Member
All-Star Member
Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)





Dark leafy greens are a great source of calcium raw or
cooked. Raw turnip greens provide the most calcium with 190mg (19% DV)
per 100 gram serving, or 105mg (10% DV) in a chopped cup. It is followed
by Dandelion greens which provide 103mg (10%DV) per cup, Kale 9% DV per
cup, Mustard Greens 6% DV per cup, and Collard greens 5% DV per cup.








































Brazil Nuts



Possibily the largest of all nuts, brazil nuts are a
great source of calcium. Brazil nuts provide 160mg (16% DV) of calcium
per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce
(or about 6 nuts).
























































Herring




Herring is a high vitamin D food which aids in the
absorption of calcium. Herring provides 74mg (7% DV) of calcium per 100
gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce
serving

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