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As promised, here’s your free article on the top 5 sources of calcium to help you stay in top shape!
Functions Of Calcium
Calcium is used for:
- Skeletal tissue – about 2% of an adult’s total body weight is made of calcium.
- Development of teeth
- Muscle contractions, enabling nerve impulse transmission
- Blood clotting
Excess calcium may lead to a condition called hypercalcemia which can result in problems with:
- Kidneys – Excess calcium is removed by the kidneys which can result in excessive thirst and frequent urination.
- Digestive system – Hypercalcemia can cause stomach upset, nausea, vomiting and constipation.
- Bones and muscles – Excess calcium leached from bones causes them to weaken resulting in bone pain and muscle weakness.
- Brain – Hypercalcemia can interfere with the way your brain works, resulting in confusion, lethargy and fatigue.
A deficiency of calcium is known as hypocalcemia and can result in:
- Weak bones
- Brittle teeth
- Cardiac dysfunction
- Abnormal blood clotting
- Muscular cramps
- Feelings of stress
Natural Sources Of Calcium
Calcium is widely found in dairy foods such as milk, cheese and yoghurt with other sources including fish, legumes, soy and nuts such as almonds.
For many who are lactose intolerant, calcium intake can still be attained through other means.
In Australia and New Zealand, the average intake of calcium is around 850 mg with 40% being non-dairy based.
The highest content of food sources of calcium (in mg per 100 g) are:
- Kelp 1093 mg per 100 g
- Swiss cheese 925 mg per 100 g
- Cheddar cheese 750 mg per 100 g
- Carob flour 352 mg per 100 g
- Dulse 296 mg per 100 g