Calcium, an essential element, plays a major role in keeping
bones healthy and regulating nerve and muscle functions. Nearly all the calcium
in your body remains in the bones and teeth, with just a small amount in the
bloodstream. If you lack calcium in your diet, your body removes it from your
bones and teeth to use in the bloodstream. Getting enough dietary calcium can
be difficult if you don't eat dairy products or canned fish, but a number of
fruits and vegetables also supply calcium to your diet.
Calcium
is one of the most prominent minerals in the body and your bones and teeth are
composed primarily of calcium. The significance of a calcium-rich diet includes
a host of important components such as strong bones and teeth, sustaining
proper functioning of your nervous system, cellular processes and promoting
cardiovascular and circulatory health. Calcium is also responsible for the
adequate function of hormones, enzymes and protein and regulates your
heartbeat, supports blood clotting and muscle tone. Being deficient is calcium
can pose serious health risks in children and adults, especially women. A diet
rich in calcium proactively minimizes deficiency and maximizes good health and
well-being.
Requirements
Some
people need more calcium than others. Adults ages 19 to 50 require 1,000 mg per
day, while those over 50 need 1,200 mg. Children ages 9 through 18 and pregnant
and breastfeeding women need 1,300 mg per day. Children between the ages of 1
to 3 need 700 mg daily, while children ages 4 through 8 need 1,000 mg.
Calcium in Fruits
All
fruits contain some calcium, but the fruits with the highest calcium amounts
include frozen rhubarb, with 266 mg per cup, and dried zante currants, with 124
mg per cup, according to Bayer HealthCare. Dried fruits contain more calcium
than fresh, with dried apricots supplying 72 mg, seedless raisins 73 mg, dried
plums 75 mg and dried pears 61 mg per cup. A large orange supplies 74 mg of
calcium, while 1 cup of watermelon supplies only 11 mg.
Calcium in Vegetables
Vegetables
especially high in calcium include a number of greens. Boiled spinach contains
245 mg, collard greens contain 266 mg, boiled mustard greens 284 mg and mustard
spinach 315 mg per cup. One cup of boiled soybeans contains 261 mg. One stalk
of boiled broccoli contains 112 mg. One cup of boiled snap green beans supplies
55 mg.
Absorption
Your
body absorbs calcium best when you take in no more than 500 mg at a time,
according to the Office of Dietary Supplements. If you're eating fruits and
vegetables high in calcium in a meal, don't take a calcium supplement at the
same time, since you won't absorb it all.
Caution
Although
taking too much calcium in the form of calcium supplements can increase your
risk of developing kidney stones, getting excess calcium from fruits and
vegetables doesn't pose the same risk.
References
- Office of Dietary Supplements
- Bayer HealthCare: Calcium in Vegetables and Vegetable Products
- Bayer HealthCare: Calcium in Fruits
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