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The importance of calcium and how it can be included in our diet |23 February 2018

Many of us have heard the saying ‘drink your milk so you can grow up to be big and strong’ and often we have wondered but why? Below, the Nutrition Unit at the Ministry of Health explains the importance of calcium – one of the many vital minerals that our bodies require for proper functioning and share a list of calcium-rich foods that you can include in your daily diet to achieve your respective calcium recommendations.

Calcium is the most abundant mineral in the body with 99% found in teeth and bones and the rest (1%) is found in serum. It is an essential nutrient and plays an important role in cardiovascular health, muscle function and nerve signaling. Calcium combines with other minerals to form hard crystals that give our bones strength and structure.

A lack of calcium can lead to many health issues as a deficiency will cause our body to take calcium from our bones. In adults, too little calcium can increase the risk of developing osteoporosis or frail and porous bones that easily fracture. Calcium is also essential for children as they grow and develop; children who do not get enough calcium may not grow to their full potential height and they can develop other health issues.

 

Table 1: Calcium recommendation by age group

Age group

Calcium recommendations

Servingsof milk/milk products required to achieve calcium recommendations

1-3 years

350mg/day

1 1/2

4-6 years

450mg/day

1 1/2

7-10 years

550mg/day

2

11-18 years

1000mg/day

3 1/2

Adults over 19 years

700mg/day

2 ½

Pregnancy

No increment

Depends on age

Lactation

+550mg/day

+2 extra servings

NB: One serving of milk and milk product is equivalent to: 1 cup of milk (250ml), 1 small piece of hard and semi-hard cheese (40g) and 1 small tub of yoghurt (150ml).

The richest sources of calcium are dairy products like milk, cheese and yoghurt. The calcium in dairy products is also more easily absorbed by your body than when it comes from plant sources. Our body does not produce calcium, so we have to rely on our diet to get the calcium we need. The following are examples of food sources that are rich in calcium:

 

Milk

Milk is one of the best calcium sources. One cup (250ml) of skim, low-fat or whole milk contains about 300 mg of calcium. Milk is also a good source of protein, vitamin A and vitamin D.

When it comes to dairy or dairy products, overall it is always better to choose low fat options, except for children/pregnant women who have higher requirements.

 

Cheese

Most cheeses are excellent sources of calcium. Softer cheeses tend to have less calcium, e.g. feta, and cottage cheese, but they provide fair amounts of protein and other vitamins. Those who have lactose intolerances can choose to have aged, hard cheeses that are naturally low in lactose, but still provide calcium, e.g. cheddar.

Even though cheese is a good source of calcium, it must be consumed in moderate amounts as it is high in calories and salt.

 

Yoghurt

Yoghurt is an excellent source of calcium. It is also a good source of protein and other nutrients, e.g. vitamin B2, phosphorous, potassium and vitamin B12. Probiotic or homemade yoghurts are also rich in live probiotic bacteria, which help to keep our digestive system healthy.

 

Sardines and canned salmon

Sardines and canned salmon are good sources of calcium because of their edible bones. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for our heart, brain and skin.

 

Almonds

Of all the nuts, almonds with the skin are the highest in calcium. They also provide fibre as well as healthy fats and protein. Almonds are also an excellent source of magnesium, manganese and vitamins.

 

Leafy greens

Dark, leafy greens are healthy and some of them are high in calcium. Greens that have good amounts of calcium include moringa leaves (‘bred mouroum’), spinach and kale. Most of them are however high in oxalates, which are naturally occurring compounds that bind to calcium, making some of the calcium unavailable to your body. Boiling/steaming or soaking these greens in hot water can reduce the amount of oxalates, but it is not advisable to do so because while leaching them, the water soluble vitamins are lost making them less nutritious.

 

Fortified foods

Another way to obtain calcium is through fortified foods with calcium such as some types of cereals. It is advisable to read the label for more information on the content of calcium in these products by looking at the amount of calcium per 100gm or per serving of the product.

Some kinds of nut and seed-based milks, e.g. almond and soy milk may also be fortified with calcium. Those who are lactose intolerant can consume these types of milk to obtain some calcium.

 

Supplements

Not everyone gets the calcium they need from diet alone. If you are lactose intolerant, vegan or having any specific disease condition, it can be difficult to get enough calcium from your diet. In this case, a calcium supplement can help to meet additional requirements.

Calcium supplements do have side effects; they may cause constipation, gas and bloating. They may also interfere with your body’s ability to absorb other nutrients or medications. Extra calcium can also increase the risk of kidney stones. It is therefore advisable to check with a doctor before starting any supplements.

 

Conclusion

Calcium is an important mineral and is essential for our overall health. Calcium works together with other nutrients such as vitamin D, so it is important to maintain a balanced diet. Dairy and dairy products are the richest food sources of calcium and are therefore encouraged.

 

Table 2: Calcium-rich food sources

Food

Portion Size

Amount of Calcium (mg)

Cow’s milk

One glass (200ml)

240

Low fat yoghurt

125g tub

220

Drinking yoghurt

100ml bottle

100

Parmesan cheese

10g (grated on food)

120

Cheddar/Gouda/Edam cheese

25g

175

Soya milk, enriched with calcium

One glass (200ml)

240

‘Fromagefrais’

100g tub

90

Camembert, Stilton cheese

25g (small wedge)

90

 

 

 

Moringa (‘bred mouroum’), boiled

100g

340

Chinese cabbage

80g serving

65

Okra

10 ladies fingers

60

Figs

1 fresh or 2 dried

125

 

 

 

Sardines, canned

3 sardines with bones

375

Crab, mud, flesh, boiled

100g

77

Prawn, king, cooked

100g

135

 

 

 

Egg

1 (50g)

30

 

 

 

Almond

10 whole (30g)

50

Chick peas

4 tablespoons

70

Kidney beans

4 tablespoons

110

 

 

 

 

 

 

 

 

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