Top 10 Foods Highest in Calcium.docx

7/29/2019 Top 10 Foods Highest in Calcium.docx

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Top 10 Foods Highest in Calcium

alcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and

cretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle

amps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversley, excess calcium (particularly

om supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like

oke and heart attack. The DV for calcium is 1000mg. Below is a list of high calcium foods, for more, see the

tended list ofcalcium rich foods.

: Dried Herbs

Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces,

ups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132mg of calcium per

0g serving (213%DV), that is 85mg (9% DV) per tablespoon. It is followed by celery seed with 124mg (12%DV) of

lcium per tablespoon, dried thyme with 57mg (6% DV) per tblsp, dried dill with 53mg (5% DV) per tblsp, dried

arjoram with 40mg (4%DV) per tblsp, dried rosemary with 38mg (4% DV) per tblsp, sage, sisymbrium, oregano,earmint, parsley, poppy seed, chervil and finally dried basil with 21mg of calcium (2% DV) per tablespoon.ck to see complete nutrition facts

: Cheese

The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg

calcium per 100g serving (138% DV), or 386mg (38% DV) per ounce, and 69mg (7% DV) per tablespoon. It isllowed by Romano with 298mg (30% DV) of calcium per ounce, Gruyere with 283mg (28% DV) per ounce,

ozzarella, Swiss, Cheddar, Hard Goat cheese, and finally Provolone with 212mg of calcium (21% DV) per ounce.Clicksee complete nutrition facts

: Sesame Seeds

Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% DV) of calcium

r 100g serving, or 277mg (28%DV) per ounce, and 88mg (9% DV) per tablespoon. Sesame Butter (Tahini) provides

out half the amount of calcium with 426mg (43%DV) of calcium per 100g serving, 119mg (12% DV) per ounce, and

mg (6% DV) per tblsp.Click to see complete nutrition facts

: Tofu

Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg

7% DV) of calcium per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece.ofu prepared with calcium sulfate can provide much much higher levels.ck to see complete nutrition facts
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: Almonds

Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide

6mg (27% DV) of calcium per 100g serving, 367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22

monds).ck to see complete nutrition facts

: Flax Seeds

Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg (26% DV) per

0g serving, 428mg (43% DV) per cup, and 26mg (3% DV) per tablespoon. Beware however, as milled or whole flax

eds provide calcium but refined flax seed oil provides no calcium whatsoever.ck to see complete nutrition facts

: Yogurt, Milk, and Other Dairy Products

Low fat dairy products provide slightly more calcium than full fat. Low fat yogurt provides the most

lcium with 183mg (18% DV) per 100 gram serving, 415mg (42% DV) per cup. Skim milk provides 306mg (31% DV)

r cup, and whole milk provides 276mg (31% DV) per cup.ck to see complete nutrition facts.

: Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)

Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most

lcium with 190mg (19% DV) per 100 gram serving, or 105mg (10% DV) in a chopped cup. It is followed by

andelion greens which provide 103mg (10%DV) per cup, Kale 9% DV per cup, Mustard Greens 6% DV per cup, and

ollard greens 5% DV per cup.Click to see complete nutrition facts

: Brazil Nuts

Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg6% DV) of calcium per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6 nuts).ck to see complete nutrition facts.

0: Herring

Herring is ahigh vitamin D foodwhich aids in the absorption of calcium. Herring provides 74mg (7%V) of calcium per 100 gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving.ck to see complete nutrition facts
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ther Calcium Rich Foods

w Fat Yogurt

183mg (18% DV)

per 100 gram

serving

415mg (42% DV) per 8

oz container (cup) (227

grams)

207mg (21% DV) per 4oz

serving (half-container)

(113 grams)

Click to see complete

nutrition facts for Plain Low

Fat Yogurt

hey Powder

796mg (80% DV)

per 100 gram

serving

1154mg (115% DV) per

(cup) (227 grams)

64mg (6% DV) per

tablespoon


nutrition facts for Sweet

Dried Whey

im Milk

125mg (13% DV)

per 100 gram

serving

306mg (31% DV) per

cup (245 grams)

39mg (9% DV) in a fluid

ounce (31 grams)


nutrition facts for Non-Fat

Milk

hole Milk

113mg (11% DV)

per 100 gram

serving

276mg (28% DV) per

cup (244 grams)


ounce (31 grams)


nutrition facts for Whole Milk

w-Fat Buttermilk

116mg (12% DV)

per 100 gram

serving

284mg (28% DV) per

cup (245 grams)


ounce (31 grams)


nutrition facts for Low-fat

Buttermilk

inach (Cooked)

136mg (14% DV)

per 100 gram

serving

245mg (24% DV) per

cup (180 grams)

123mg (12% DV) in a half-

cup (90 grams)


nutrition facts for Cooked

Spinach

w Broccoli

47mg (5% DV)

per 100 gram

serving

43mg (4% DV) per cup

chopped (91 grams)

15mg (1% DV) in an

average branch (31 grams)


nutrition facts for Raw

Broccoli

eweed Leaves

429mg (43% DV)

per 100 gram

serving


(23 grams)

94mg (9% DV) per plant

(22 grams)



Fireweed Leaves

ape Leaves (Canned)

289mg (29% DV)

per 100 gram

serving

81mg (7% DV) per

ounce (7 leaves)(28

grams)

12mg (1% DV) per leaf (4

grams)


nutrition facts for Canned

Grape Leaves

maranth Greens (Chinese Spinach,

nn Choy, Yin Tsoi, Rajgira, Bayam,

litis, Callaloo)

215mg (22% DV)

per 100 gram

serving


(28 grams)

30mg (3% DV) per leaf (14

grams)



Amaranth Leaves

te (Meloukhia)

211mg (21% DV)

per 100 gram

serving

184mg (18% DV) per

cup (87 grams)

92mg (9% DV) in a half-cup

(44 grams)



Jute (Meloukhia)

lp (Seaweed)

168mg (17% DV)

per 100 gram

serving

134mg (13% DV) per

cup (80 grams)

17mg (2% DV) in 2

tablespoons (10 grams)


nutrition facts for Raw Kelp

(Seaweed)

opales164mg (16% DV)per 100 gram

serving

244mg (24% DV) per

cup (149 grams)

48mg (5% DV) per pad or

leaf (29 grams)


nutrition facts for Nopales

ugula 160mg (16% DV)

per 100 gram


(20 grams)

16mg (2% DV) in a half cup

(10 grams)Click to see complete

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hp?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1115&t=1115&h=1115&s=100&e=145.00&r=7.50http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=1117&t=1117&h=1117&s=100&e=227.00&r=113.00


4/8

serving Arugula

hole Wheat Bread

107mg (11% DV)

per 100 gram

serving

60mg (6% DV) in two

slices (56 grams)

30mg (3% DV) per slice (28

grams)


nutrition facts for Whole

Wheat Bread

nned Sardines

382mg (38% DV)

per 100 gram

serving

351mg (35% DV) per

can (3.75 oz) (92 grams)

92mg (9% DV) in two

average sardines (24

grams)


nutrition facts for Canned

Sardines with Bones

ili Powder

278mg (28% DV)

per 100 gram

serving

22mg (2% DV) per

tablespoon (8 grams)

8mg (1% DV) per teaspoon

(3 grams)


nutrition facts for Chili

Powder

tus Seeds

163mg (16% DV)

per 100 gram

serving


(32 grams)

46mg (5% DV) per ounce

(42 seeds) (28 grams)


nutrition facts for Dried Lotus

Seeds

oked Mustard Greens

74mg (7% DV)

per 100 gram

serving

104mg (10% DV) per

cup (140 grams)

52mg (5% DV) in a half cup

(70 grams)



Mustard Greens

ealth Benefits of Calcium

Bone Health and Osteoporosis (*Controversial) - Adequate intake of calcium during childhood, adolescence, and earlyadulthood up to age 30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of

osteoporosis.2

Many factors lead to osteoporosis and affect its severity.3

There is mixed evidence if a diet higher in calcium

benefits those with osteoporosis, however, the U.S. Food and Drug Administration still suggests that a diet high in calcium

in addition with vitamin D and regular exercise may reduce risk of osteoporosis.4

Lower Blood Pressure (*Controversial) - There is mixed evidence if increased intake of calcium will lower or raise bloodpressure.

5-7Several studies report that those who obtain calcium from plant sources are likely to have lower blood

pressure and reduced risk of heart disease.8-12

Conversely, those who predominantly consume their calcium from salty

cheeses are more likely to have higher blood pressure and increased risk of heart disease.

Reduced Risk of Colon Cancer (*Controversial) - Several observational studies link a higher intake of calcium with reducedcolon cancer risk.

13-16However, various other studies report the results to be inconclusive when compared to a placebo

group.16-18

ealth Risks of Excessive Calcium Intake

Kidney Stones (*Controversial) - At least one clinical trial has shown that 7 years of vitamin D and calciumsupplementation is associated with increased risk of kidney stones.

30However, several other studies report lower risk of

kidney stones with increased calcium intake,31-33

which suggests that consumption of oxalates and lower intake of fluids

are more likely to play a role in increasing kidney stone risk.34

Impairment of the Kidneys - Extremely high levels of calcium, often associated with hyperparathyroidism, as opposed tofood or supplement intake, can impair functioning of the kidneys, and lead to reduced absorption of other essential

minerals, such asiron,zinc,magnesium, andphosphorus.

Increased Risk of Cardiovascular Disease (*Controversial) - Some studies show that taking calcium supplements in excessof 500mg daily can increase risk of cardiovascular diseases.

44,45

Increased Risk of Prostate Cancer (*Controversial) - Several studies have found a link between increased calcium intake,or 2.5 servings of dairy foods, and increased risk of prostate cancer. It is inconclusive whether the dairy products or the

calcium increases the risk.19-25

However, several other studies have found no association between prostate cancer and

calcium,26-29

suggesting that calcium from plant foods is better than from dairy products.

Decreased Absorption of Certain Medications - Excessive intake of calcium can decrease the absorption of thefollowing:

35-37

o Biphosphonates (for osteoporosis)o Antibiotics (fluoroquinolone and tetracycline)o Levothyroxine (for hypothyroidism)
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5/8

o Phenytoin (an anticonvulsant)o Tiludronate disodium (for Paget's disease)

eople at Risk of a Calcium Deficiency

Postmenopausal women - Due to a reduced level of the hormone estrogen, calcium absorption decreases in menopausalwomen.

38Unfortunately, an increased intake of calcium during this time may not help.

39,40

Women who miss their menstrual period (Amenorrhea) - Amenorrhea is a condition that typically occurs in anorexicwomen, or women who are athletes. This is again due to a reduced level of estrogren. Increased intake of calcium foods is

recommended.41

Individuals with lactose intolerance - People with lactose intolerance consume fewer dairy products, which in turn, canreduce the amount of calcium consumed.

Vegetarians and Vegans (*Controversial) - Oxalic and phytic acids found primarily in plant products are thought to reduceabsorption of calcium.

42However, consumption of meats has also been shown to increase the excretion of calcium.

43As

such vegetarians and vegans might not be any worse off than omnivores, but should still be sure to eat plenty of plant

foods high in calcium.

People taking Certain Medicationso Aluminum and magnesium containing antacids.o Mineral oil and stimulant laxatives.o Glucocorticoids, such as prednisone.

Top 10 Foods Highest in Vitamin A

tamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin

alth. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only

nsidered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of

tamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent

ily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin

foods see the extended list ofvitamin A rich foods.

: Liver (Pt)

The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried withions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or

526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single

blespoon of pt will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10%V).Click to see complete nutrition facts.
http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foodshttp://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=5178&t=5178&h=7055&s=100&e=83.00&r=13.00http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#vitamin-A-rich-foods


6/8

: Paprika, Red Pepper, Cayenne, Chili Powder

A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100

am serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per

0g or 2081IU (42% DV) in a single tablespoon.ck to see complete nutrition facts

: Sweet Potatoes

With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide

218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and

909IU (438% DV) in a medium sized sweet potato.ck to see complete nutrition facts

: Carrots

Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for

tamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.ck to see complete nutrition facts

: Dark Leafy Greens

Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are

sohigh in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206%

V) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV),

inach (188% DV), and Collards (133% DV).ck to see complete nutrition facts

: Butternut Squash

Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223%

V) of vitamin A, or 22868IU (457% DV) per cup.ck to see complete nutrition facts.

: Dried Herbs

Dried herbs are so packed with vitamins they appear on practically everyHealthAliciousNess Top 10 list.

ake it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with

184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV),
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ried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).ck to see complete nutrition facts

: Lettuce

The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most

tamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) perp shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per

p shredded, and 75IU (2% DV) per leaf.ck to see complete nutrition facts.

: Dried Apricots

Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A,

hich is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.ck to see complete nutrition facts.

0: Cantaloupe

Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides

82IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU

7% DV) in a medium sized wedge.ck to see complete nutrition facts

ther Vitamin A Rich Foods

paya1094IU (22% DV) per

100 gram serving

1532IU (31% DV) per cup

cubed (140 grams)

1663IU (33% DV) per small

papaya (152 grams)

Click to see complete nutrition facts

for Papaya

angoes765IU (15% DV) per

100 gram serving


sliced (165 grams)

1584IU (32% DV) in an average

mango (207 grams)


for Mangoes

een Peas2100IU (42% DV) per

100 gram serving


(160 grams)

1680IU (34% DV) in a half cup

(80 grams)


for Cooked Green Peas

matoes833IU (17% DV) per

100 gram serving


chopped (180 grams)

1025IU (20% DV) in an average

tomato (123 grams)


for Red Ripe Tomatoes

aches326IU (7% DV) per

100 gram serving


sliced (154 grams)

489IU (10% DV) in a medium

sized peach (150 grams)


for Raw Peaches

d Bell (Sweet)

ppers

3131IU (63% DV) per

100 gram serving


chopped (149 grams)

3726IU (75% DV) in a medium

sized pepper (119 grams)


for Raw Red Bell Peppers

rtified Skim

on-Fat) Milk*

204IU (4% DV) per

100 gram serving


(245 grams)

63IU (1% DV) in a fluid ounce

(31 grams)


for Fortified Skim Milk
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hole Milk102IU (2% DV) per

100 gram serving


(244 grams)

32IU (1% DV) in a fluid ounce

(31 grams)


for Whole Milk

tmeal (Fortified)621IU (12% DV) per

100 gram serving


(234 grams)

272IU (14% DV) in a half-cup

(117 grams)


for Instant Fortified Oatmeal

mount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.

ealth Benefits of Vitamin A

Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes,mucous membranes, respiratory, urinary, and intestinal tracts.

3-6

Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making whiteblood cells which fight off infections in the body.

4,5,7-9

Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types ofcancer.

10This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements

have been shown to increase risk of cancer.11-13

igh Risk Groups for a Vitamin A Deficiency

Vegetarians and Vegans - Vegetarians and vegans who do not eat eggs and dairy foods need to consume at least 5servings of either dark leafy greens or orange and yellow fruits and vegetables to meet their vitamin A needs.

People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea andvitamin A deficiency. This includes people with:

o Celiac disease - Gluten Intoleranceo Crohn's disease - Inflammatory Bowel Diseaseo Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats
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