Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. While there is some evidence that oxalates in greens can hinder calcium absorption, they are still a good source of calcium, and the calculated percent daily value (%DV) already takes into account absorption and bio-availability. For more, see the section on calcium absorption. The %DV for calcium is 1000mg. Below is a list of high calcium foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods.
#1: Dark Leafy Greens (Watercress)
|
Calcium in 100g (Raw) |
1 Cup Chopped (34g) |
10 Sprigs (25g) |
|
120mg (12% DV) |
41mg (8% DV) |
30mg (3% DV) |
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).
#2: Low Fat Cheese (Mozzarella Nonfat)
|
Calcium in 100g |
1 Cup Shredded (113g) |
1 Ounce (28g) |
|
961mg (95% DV) |
1086mg (109% DV) |
269mg (27% DV) |
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%).
#3: Low Fat Milk & Yogurt (Nonfat Milk)
|
Calcium in 100g |
1 Cup (245g) |
Per Fluid Ounce (31g) |
|
125mg (13% DV) |
306mg (31% DV) |
39mg (4% DV) |
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%).
#4: Chinese Cabbage (Pak Choi, Bok Choy)
|
Calcium in 100g (Raw) |
1 Cup Shredded (70g) |
1 Head (840g) |
|
105mg (11% DV) |
74mg (7% DV) |
882mg (88% DV) |
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV).
#5: Fortified Soy Products (Tofu)
|
Calcium in 100g (Raw) |
1/2 Cup Raw (124g) |
1/2 Cup Fried (124g) |
|
350mg (35% DV) |
434mg (43% DV) |
1192mg (119% DV) |
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%).
#6: Okra (Cooked)
|
Calcium in 100g |
1 Cup Sliced (160g) |
8 Pods (85g) |
|
77mg (8% DV) |
124mg (12% DV) |
65mg (7% DV) |
#7: Broccoli
|
Calcium in 100g |
1 Cup Chopped (91g) |
1 Cup Cooked (156g) |
|
47mg (5% DV) |
43mg (4% DV) |
62mg (6% DV) |
One cup of cooked broccoli, boiled in water contains just 54 calories.
#8: Green Snap Beans
|
Calcium in 100g (Raw) |
1 Cup Raw (110g) |
Per Cup Cooked (125g) |
|
37mg (4% DV) |
41mg (4% DV) |
55mg (6% DV) |
One cup of cooked green snap beans, boiled in water contains just 44 calories.
#9: Almonds
|
Calcium in 100g |
1 Cup Whole (143g) |
1 Ounce (28g) |
|
264mg (26% DV) |
378mg (38% DV) |
74mg (7% DV) |
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories.
#10: Fish Canned (Sardines, in Oil, with Bones)
|
Calcium in 100g |
1 Cup Drained (149g) |
1 Ounce (28g) |
|
383mg (38% DV) |
569mg (57% DV) |
107mg (11% DV) |
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).
Original Article: The Japan Times
http://www.japantimes.co.jp/life/2014/02/03/style/japans-iron-age-continues-in-style/