Calcium is an important component of a healthy diet. It is essential for growth and maintenance of healthy bones and teeth. A child who does not receive adequate amount of calcium daily can lead to rickets. Deficiency in calcium will affect bone and teeth formation.
Vitamin D is needed to absorb calcium. The absorption of calcium can be hindered by foods that are high in insoluble fiber, oxalates (found in spinach, rhubarb, chard, chocolate and beetroot), and tannin (found in tea and coffee). Excess calcium consumption can cause kidney stones.
Sources of Calcium:
| Food / 100g | Amount (mg) |
| Poppy seeds | 1158 |
| Parmesan cheese | 1200 |
| Kombu seaweed, dried | 900 |
| Reduced fat cheddar cheese | 840 |
| Full fat cheddar cheese | 740 |
| Sesame seeds | 670 |
| Full fat mozzarella cheese | 590 |
| Sardine canned in brine, drained | 540 |
| Steamed tofu | 510 |
| Nori seeweed, dried | 430 |
| White chocolate | 270 |
| Almond, shelled | 240 |
| Soya beans, dry weight | 240 |
| Milk chocolate | 220 |
| Muesli | 200 |
| Goat’s milk soft cheese | 190 |
| Haricot beans, dry weight | 180 |
| Spinach | 170 |
| Brazil nut, shelled | 170 |
| Chickpeas, dry weight | 160 |
| Naan bread | 160 |
| Kale, lightly boiled | 150 |
| White bread, french | 130 |
| Semi-skimmed milk | 120 |
| Skimmed milk | 120 |
| Tilapia fish | 120 |
| White bread | 120 |
| Whole milk | 115 |
| Prawn, cooked and shelled | 110 |
| Purple sprouting broccoli, lightly boiled | 110 |
| Spring green, lightly boiled | 75 |
| White cabbage | 49 |
| Broccoli | 40 |
m = 0.001
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