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.
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.
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!
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.
|0-6 months*||200 mg||200 mg||-||-|
|7-12 months*||260 mg||260 mg||-||-|
|1-3 years||700 mg||700 mg||-||-|
|4-8 years||1,000 mg||1,000 mg||-||-|
|9-13 years||1,300 mg||1,300 mg||-||-|
|14-18 years||1,300 mg||1,300 mg||1,300 mg||1,300 mg|
|19-50 years||1,000 mg||1,000 mg||1,000 mg||1,000 mg|
|51-70 years||1,200 mg||1,000 mg||-||-|
|71+ years||1,200 mg||1,200 mg||-||-|
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 Foods||Calcium |
|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.|
|Port de Salut cheese||650||352||23.78||28.20||0.57|
|Agar, seaweed, dried||625||306||6.21||0.30||80.88|
|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|
|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|
|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|
|Yogurt, plain, low fat||183||63||5.25||1.55||7.04|
|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|
|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|
|Milk, reduced fat, 2% milkfat||120||50||3.30||1.98||4.80|
|Broccoli raab, cooked||118||33||3.83||0.52||3.12|
|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|
|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|
|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|
|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.
Like This Page?
Share This Page: