1/16/2019 4:13:17 AM


Health benefits of Calcium:
Vital for your muscles and bones and is essential for good communication between your cells


See the bottom of this page for the ingredients highest in calcium
What is calcium?

Calcium is the most common mineral in our bodies. We mostly associate it with healthy bones and teeth (and maybe a daily glass of milk), but it’s also important for muscle function and good communication between cells.

Did you know …?

It’s the most common mineral in the human body
It’s a major building block in our bones and teeth
It plays a vital role in enabling proper muscle functioning
It protects against lead poisoning, which affects the nervous system
Intake at the RDA has been shown to reduce blood pressure 

Why does it matter to me?

Calcium acts as a cell signaler. This means it maintains internal balance and stability in our bodies, which helps keep us healthy when the environment around us changes. It’s also a major building block for bones and teeth.

Many people are unaware that reaching your RDA for calcium can reduce blood pressure and even protect against lead poisoning, which is still an issue for children in urban areas).

Want to know more? Read the article in the link below, by the Harvard Medical School (HMS) giving an overview of the various arguments about calcium.

How calcium reacts with …

Vitamin C: Some foods (other than dairy) that contain calcium also have chemicals that reduce our ability to absorb calcium. This includes foods like spinach and rhubarb. It’s best to eat these alongside foods high in vitamin C.

Vitamin K1: Calcium plays a key role in the blood clotting process by activating vitamin K1.

Iron: If you eat calcium-rich foods alongside iron-rich foods (think cheese and steak) then the calcium can inhibit our ability to absorb the iron.

What to say to your friend who eats chalk …

Thanks, but no thanks. Some people eat chalk supplements to meet their RDA (chalk is pure calcium), but this isn’t the same as the kind that animals and plants absorb naturally, which is also mixed with other micronutrients.

How much do I need?

Most of the calcium we consume is excreted giving rise to a high RDA (recommended daily amount) to maintain required levels.
The British Government and NHS recommends an RDA for calcium at 70% of the current set RDA.

What happens if I don’t get enough?

If we’re deficient in calcium, our bodies take calcium from our bones to boost the levels in the blood. In the long-term, this leads to a loss in bone density.

Most experts recommend getting your calcium RDA from food because it reacts with other micronutrients to help the body make use of the calcium.

Thinking about taking calcium supplements? To find out more about the numerous studies on the potential dangers of using calcium supplements see the link below.

Am I getting enough?

Want to check if you are getting enough? If you are not a member of then get your free account here so you can track your food and benefit from daily, weekly and monthly reports.

Review date: 8/1/2018
Next review date: 1/31/2019

Top 6 ingredients for Calcium taking into account portion size and cooking retention factors

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Whitebait - deep fried

Whitebait - deep fried

860mg = 91% of your RDA/RI
Sardines - tinned in brine

Sardines - tinned in brine

570.36mg = 60% of your RDA/RI
Sardines - tinned in tomato sauce

Sardines - tinned in tomato sauce

546mg = 57% of your RDA/RI
Tofu gypsum (Koyadofu)  - dried frozen

Tofu gypsum (Koyadofu) - dried frozen

533.5mg = 56% of your RDA/RI
Bombay duck

Bombay duck

486.5mg = 51% of your RDA/RI
Sardines - tinned in sunflower oil

Sardines - tinned in sunflower oil

420mg = 44% of your RDA/RI