Calcium Foods,
Calcium for Weight Loss

List of calcium foods, calcium and weight loss, how to improve calcium absorption, recommended daily calcium intake

A new study published in the British Journal of Nutrition has shown that increasing calcium intake can boost weight loss in people whose diet is deficient in calcium. The discovery was made at the Faculty of Medicine, Laval University by Angelo Trembley and his team.




During a 15 week weight loss program, the calcium deficient participants who usually consumed less than 600 mg of calcium daily when the recommended daily intake is 1000 mg, had to follow a low calorie diet and take either 1200 mg of calcium per day or a placebo (a fake pill). Dieters who took the calcium supplements lost almost 6 kg, the placebo group only managed to lose 1 kg.

The theory behind calcium related weight loss is actually quite simple; our brain detects a lack of calcium and compensates it by stimulating food intake, which does not help if you are trying to lose weight. A sufficient calcium intake will help to restrain your food craving.

According to their studies conducted over several years, over 50% of obese women do not consume the recommended daily calcium intake. Their first study showed that people who consumed a calcium poor diet had more body fat, higher bad cholesterol levels and bigger waistlines in comparison to moderate and large calcium consumers. The second study over a 6 year period found that the more they limited their calcium intake, the bigger their waistlines became and hence gained more fat.

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The research suggests that calcium taken as supplements can help weight loss, but the effects appear more dramatic when taken in the form of dairy products. So, by avoiding dairy products you are not only missing out on bone building calcium but also on important calcium fat burning properties.

So don’t limit the dairy! Have three servings of dairy products daily, for example you can have a glass of milk, a small piece of cheese and 1 small pot of low-fat yoghurt. Your waistline will love you for that and it will be beneficial for your health too.



Relationship Between Milk, Heart Disease and Stroke.

Calcium Foods, Calcium Rich Foods, Calcium and Weight Loss, Calcuim in Foods, Calcium in Food, Foods Rich in Calcium, Foods High in Calcium

The Journal of Epidemiology and Community Health published a study that shows that milk does not promote the risk of stroke and heart disease as it was thought before, but can help to prevent it. In the study, men who drank more than a pint of milk every day had a lower risk of stroke and heart disease than those who had less than ½ pint. At the same time, blood pressure and cholesterol levels were very much alike in low and high milk consumers. So, milk should take its rightful place in a healthy diet after all!


Tips for Increasing Calcium Absorption

Calcium absorption requires dietary nutrients such as magnesium, phosphorus, vitamins A, C and D. As a matter of fact, calcium cannot be absorbed at all without some of these elements.
  • Get enough vitamin D from sunshine. For proper calcium absorption you need daily sunshine exposure for 30 min at sea level with 20% of the skin of the body exposed. If you expose only face and hands in the cold season, it adds up to 5% of the body surface. People with a day job should spend several hours outside on their day off.
  • Exercise regularly to halt calcium loss and increase bone mass.
  • Eat magnesium, calcium, chlorophyll and mineral rich foods such as grains, legumes, leafy greens and seaweed. Avoid calcium inhibitors such as coffee, soft drinks, alcohol, smoking, refined sugar, excess meat and salt intake; foods that contain the inhibitor solanine: tomatoes, potatoes, eggplant and bell peppers.
  • Calcium supplement absorption can be improved if they are taken in conjunction with alfalfa or kelp tablets, or with mineral supplements containing calcium, boron, copper, chromium, potassium, magnesium, zinc, selenium, iodine, manganese and trace minerals. The minerals in multivitamins are usually not enough for this purpose.
  • Please note: Consult your doctor before taking calcium supplements if you have kidney stones.
  • Rhubarb, cranberries, plums, spinach, chard and beet greens contain oxalic acid and should be used sparingly as it binds calcium.
  • Select fermented kinds of dairy products such as yogurt, cottage cheese, kefir and buttermilk as they digest easily. Avoid skim milk it has been stripped from fat and enzymes which are important for proper calcium absorption.
  • Neutralise phytic acid in grains and legumes by pre-soaking them before cooking, phytic acid otherwise binds the zinc, magnesium, calcium and other minerals in the food.
  • Caution: calcium over supplementation can lead to excess calcium which can lead to loss of other minerals in the body, in particular iron, zinc, and manganese. Calcium overconsumption accompanying with vitamin D pills can cause deposits on the bones and in the tissues, particularly those of the kidney. If it happens during pregnancy the condition can be passed on to the foetus.


Recommended Daily Calcium Intake

The Recommended Daily Allowances (RDAs) for calcium in milligrams per day is provided by the Foods and Nutrition Board (FNB) at the Institute of Medicine of the National Academies. The required intake of calcium increases with age, during period of growth in childhood and after the onset of puberty, during pregnancy and lactation, in the presence of bone, nervous system disorder, heat and vascular disease, including high blood pressure.

AgeFemaleMalePregnantLactating
0-6 months*200 mg200 mg--
7-12 months*260 mg260 mg--
1-3 years700 mg700 mg--
4-8 years1,000 mg1,000 mg--
9-13 years1,300 mg1,300 mg--
14-18 years1,300 mg1,300 mg1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg1,000 mg1,000 mg
51-70 years1,200 mg1,000 mg--
71+ years1,200 mg1,200 mg--
* Adequate Intake (AI)

Foods rich in calcium can be seen in the chart of calcium rich foods below, together with their calorie, fat, protein, and carbohydrate content. In the table all calcium foods are sorted by calcium value in descending order, so at the top of the chart you can see the highest value of calcium in food.






Calcium Rich Foods

Per 100 grams (3.5 oz) edible portion

Calcium Foods Calcium
(mg)
Calories
(kcal)
Protein
(g)
Fat
(g)
Carbs
(g)
Hijiki, seaweed, dried 1400 n.v. n.v. n.v. n.v.
Wakame, seaweed, dried 1300 n.v. n.v. n.v. n.v.
Parmesan cheese, hard 1184 392 35.75 25.83 3.22
Kelp, seaweed, dried 1099 n.v. n.v. n.v. n.v.
American cheese, pasteurized process 1045 317 18.13 31.79 3.70
Sesame seeds, whole, dried 975 573 17.73 49.67 23.45
Goat cheese, hard type 895 452 30.52 35.59 2.17
Kombu, seaweed, dried 800 n.v. n.v. n.v. n.v.
Swiss cheese 791 380 26.93 27.80 5.38
Monterey cheese 746 373 24.48 30.28 0.68
Edam cheese 731 375 24.99 27.80 1.43
Cheddar cheese 721 403 24.90 33.14 1.28
Colby cheese 685 394 23.76 32.11 2.57
Brick cheese 674 371 23.24 29.68 2.79
Port de Salut cheese 650 352 23.78 28.20 0.57
Agar, seaweed, dried 625 306 6.21 0.30 80.88
Blue cheese 528 353 21.40 28.74 2.34
Dried wheat grass or barley grass 514 n.v. n.v. n.v. n.v.
Mozzarella cheese, whole milk 505 300 22.17 22.35 2.19
Limburger cheese 497 327 20.05 27.25 0.49
Feta cheese 493 264 14.21 21.28 4.09
Camembert cheese 388 300 19.80 24.26 0.46
Sardines 382 208 24.62 11.45 0
Tofu, raw, regular, prepared with calcium sulfate 350 76 8.08 4.78 0.72
Almond butter, plain 347 614 20.96 55.50 18.82
Goat cheese, semisoft type 298 364 21.58 29.84 2.54
Almonds 264 575 21.22 49.42 21.67
Nori, seaweed, dried 260 n.v. n.v. n.v. n.v.
Ricotta cheese, whole milk 207 174 11.26 12.98 3.04
Orange juice, fortified with calcium 201 47 0.68 0.12 11.27
Yogurt, plain, skim milk 199 56 5.73 0.18 7.68
Turnip greens, raw 190 32 1.50 0.30 7.13
Brie cheese 184 334 20.75 27.68 0.45
Yogurt, plain, low fat 183 63 5.25 1.55 7.04
Brazil nuts 160 656 14.32 66.43 12.27
Collard greens, raw 145 30 2.45 0.42 5.69
Soybeans, green, cooked, boiled 145 141 12.35 6.40 11.05
Goat cheese, soft type 140 268 18.52 21.08 0.89
Parsley, fresh 138 36 2.97 0.79 6.33
Kale, raw 135 50 3.30 0.70 10.01
Ice cream, vanilla 128 207 3.50 11.00 23.60
Milk, low fat, 1% milkfat 125 42 3.37 0.97 4.99
Yogurt, plain, whole milk 121 61 3.47 3.25 4.66
Spirulina, seaweed, dried 120 290 57.47 7.72 23.90
Watercress, raw 120 11 2.30 0.10 1.29
Milk, reduced fat, 2% milkfat 120 50 3.30 1.98 4.80
Broccoli raab, cooked 118 33 3.83 0.52 3.12
Hazelnuts 114 628 14.95 60.75 16.70
Milk, whole, 3.25% milkfat 113 61 3.15 3.25 4.80
Broccoli, cooked, boiled 112 35 2.38 0.41 7.18
Ice cream, chocolate 109 216 3.80 11.00 28.20
Pistachio nuts 105 562 20.27 45.39 27.51
Walnuts, english 98 654 15.23 65.21 13.71
Cream, fluid, light (coffee cream or table cream) 49 164 8.86 2.59 27.42
Chinese cabbage, pak choi, cooked, boiled 93 12 1.56 0.16 1.78
Cottage cheese, lowfat, 2% milkfat 91 86 11.83 2.45 3.66
Cottage cheese, creamed, large or small curd 83 98 11.12 4.30 3.38
Sunflower seeds, dried 78 584 20.78 51.46 20.00
Okra, cooked, boiled 77 22 1.87 0.21 4.51
Navy beans, cooked, boiled 69 140 8.23 0.62 26.05
Egg, cooked, hard-boiled 50 155 12.58 10.61 1.12
Chickpeas or garbanzo beans, cooked, boiled 49 164 8.86 2.59 27.42
Amaranth grain, cooked 47 102 3.80 1.58 18.69
Pinto beans, cooked, boiled 46 143 9.01 0.65 26.22
Oranges, raw 40 47 0.94 0.12 11.75
Baked beans, canned, plain or vegetarian 34 94 4.75 0.37 21.14
Kidney beans, cooked, boiled 19 33 4.83 0.58 4.72
Quinoa, cooked 17 120 4.40 1.92 21.30
Chicken breast, meat only, cooked, roasted 15 165 31.02 3.57 0
Salmon, Atlantic, farmed, cooked, dry heat 15 206 22.10 12.35 0
Mackerel, Atlantic, cooked, dry heat 15 262 23.85 17.81 0
Brown rice, cooked 10 111 2.53 90 22.96
Halibut fish, Atlantic and Pacific, cooked, dry heat 9 111 22.54 1.61 0

See also a list of calcium rich foods sorted into food groups such as dairy, legumes and grains, seeds and nuts, fruit and vegetables, meat and fish.


Author: Lana Soko


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