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Building Nutritional Health
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Calcium
Calcium is a major mineral. Major dietary sources of Calcium include milk and milk products, canned salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese. The percentage of calcium absorption varies and is dependent on the needs of the body. Lactose (the sugar in milk) and protein aid in Calcium absorption.
Major Body Functions:
- Builds and maintains strong bones and teeth
- Helps to regulate heartbeat and muscle contractions
- Is needed for proper blood clotting
- Aids in regulation of blood pressure and water balance in cells
Deficiency Symptoms:
- Rickets (softening of bones) in infants and children
- Osteomalacia (softening of bones) in adults
- Osteoporosis (thinning bones)
- Possibly hypertension (high blood pressure)
Excessive Intake and Toxicity Symptoms:
- Calcification of bones and soft tissues
- Kidney stones
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THE BEST SOURCES OF CALCIUM |
| Food |
Amount |
Milligrams |
| Milk, evaporated skim |
1 cup |
580 |
| Sardines, with bones |
3 ounces |
372 |
| Collard greens, cooked |
1 cup |
355 |
| Yogurt |
1 cup |
272 |
| Turnip greens, cooked |
1 cup |
252 |
| Milk, skim or 1% |
1 cup |
246 |
| Milk, whole |
1 cup |
238 |
| Buttermilk |
1 cup |
232 |
| Salmon, with bones |
3 ounces |
167 |
| Cottage cheese |
1/2 cup |
160 |
| Broccoli |
1 stalk |
158 |
| Almonds |
2 ounces |
132 |
| Cheese, cheddar |
1 cubic inch |
129 |
| Tofu |
3.5 ounces |
128 |
| Tortilla, corn |
1 |
120 |
| Kidney beans |
1 cup |
115 |
| Black beans |
1 cup |
105 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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