What is calcium
Calcium is a crucial mineral that we need to maintain healthy bones. Cow's milk is not the only source of calcium and in fact other sources are far more healthier and easier for our bodies to digest. Green leafy vegetables such as kale and broccoli, brazil nuts, beans and pules are just some of the foods which can provide all the calcium a human needs.
What is calcium?
Calcium is a soft grey metallic element. It is the fifth most abundant element on the earth’s crust and occurs in compounds such as limestone, chalk and marble.
Why do we need calcium?
This important mineral plays a central role in maintaining bone health and strength; around 99 per cent of our calcium is deposited in the bones and teeth, the other one per cent is involved in the regulation of muscle contraction, heart beat, blood clotting and functioning of the nervous system.
How much do we need?
The UK government currently suggest that the reference nutrient intake (RNI) value for calcium in adults aged between 19 and 50 years of age is 700 milligrams per day.
What foods contain calcium?
While milk and dairy products do contain calcium, plant-based sources provide a much healthier source. Good plant-based sources include green leafy vegetables such as broccoli, kale, spring greens, cabbage, parsley and watercress. Also rich in calcium are dried fruits such as figs and apricots, nuts, particularly almonds and brazil nuts and seeds including sesame seeds and tahini (sesame seed paste). Pulses including peas, beans, lentils and calcium-set tofu (soya bean curd) provide a good source of calcium as does molasses.
How much calcium is in these foods?
The following table shows how much calcium is present in a range of calcium-rich foods.
|
Food (and serving size) |
Calcium (milligrams) |
|
Cauldron Foods Organic Plain Tofu (one pack - 250g) |
500 |
|
Sesame seeds (25g - a small handful) |
168 |
|
Sunflower seeds (25g - a small handful) |
28 |
|
Broccoli (80g portion boiled in unsalted water) |
32 |
|
Curly kale (80g portion boiled in unsalted water) |
120 |
|
Watercress (80g portion raw) |
136 |
|
Almonds (30g - a small handful) |
72 |
|
Brazil nuts (30g - a small handful) |
87 |
|
Alpro Soya Milk (200ml glass) |
240 |
|
Dried Figs (100g - four to six pieces of fruit) |
250 |
|
Tahini (10g - two teaspoonfuls generously spread on one piece of toast or stirred into a bowl of soup) |
68 |
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