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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
- 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 Severe deficiency can make them withdrawn, confused or depressed.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