Why people aren’t getting enough natural calcium

With the amount of foods that contain calcium, you would think it would be easy to get enough natural calcium in the diet.

However, studies show that many of the population are failing to get their full quota on a daily basis.

Those most at risk are young children, teenagers, pregnant women and the elderly and deficiencies are blamed on a number of reasons including:

• Diet restrictions
• Deficiency of other minerals to help the absorption of calcium
• Health problems
• Pregnancy
• The consumption of calcium blocking foods.

The calcium-blocking foods as mentioned above include rhubarb, alcohol and caffeine and have been proven to inhibit the absorption of the mineral. Vitamin D and magnesium, however, are widely recognised as having a positive effect on calcium being processed by the body.

Deficiency in calcium effects the body in many ways. In an attempt to keep the production of cells to speed, the body can leach calcium from the bones, weakening them in the process. The risk of developing osteoporosis is increased.

Calcium deficiency also effects a person’s mental and emotional state. Severe deficiency can make them withdrawn, confused or depressed. Skin and nails can also be weakened, and fatigue is also common.

Natural sources of calcium

A good diet and regular exercise is vital to a healthy, functioning body. In order to keep up the right levels of calcium, make sure to consume plentiful amounts of the following:

Almonds 1 oz. 66 mg

Baked Beans ½ cup 100 mg

Bok Choy ½ cup 125 mg

Bread, Whole Wheat 1 slice 25 mg

Broccoli, Raw 1 spear 72 mg

Broccoli, Cooked ½ cup 68 mg

Carrot, Raw 1 medium 26 mg

Cheese, Cheddar 1 oz. 200 mg

Cheese, Mozzarella 1 oz. 185 mg

Cheese, Swiss 1 oz. 270 mg

Cheese, American 1 slice 110 mg

Cheese Pizza ¼ of a 14” 330 mg

Collards, Cooked ½ cup 168 mg

Cottage Cheese 1 cup 155 mg

Custard ½ cup 150 mg

Dates ¼ cup 26 mg

Dried Beans, Cooked

(Lima, Navy, Kidney) ½ cup 26 mg

Egg 1 large 30 mg

Garbonzo Beans ½ cup 90 mg

Ice Cream ½ cup 100 mg

Milk 1 cup 300 mg

Oatmeal, Instant 1 pkg. 150 mg

Orange, Fresh 1 medium 60 mg

Orange Juice, Fortified 6 oz., 200 mg

Oysters, 4 oz., 110 mg

Pancakes, 2–4”, 110 mg

Peanut Butter 2 Tablespoons, 18 mg

Pudding ½ cup, 150 mg

Salmon, with Soft Bones 3 oz ,167 mg

Sardines, with Soft Bones 3 oz., 317 mg

Sherbet, ½ cup, 50 mg

Shrimp, 3 oz., 100 mg

Spinach, ½ cup, 120 mg

Sweet Potato, Baked 1 small, 40 mg

Tofu ½ cup, 250 mg

Tortilla, Corn 1 medium, 80 mg

Waffles, 2 square, 300 mg

Yogurt, 8 oz., 415 mg

Yogurt, Frozen ½ cup, 150 mg