{"id":30339,"date":"2025-01-14T16:54:11","date_gmt":"2025-01-14T15:54:11","guid":{"rendered":"https:\/\/save-us.life\/?p=30339"},"modified":"2025-01-14T16:58:07","modified_gmt":"2025-01-14T15:58:07","slug":"which-foods-are-richest-in-calcium","status":"publish","type":"post","link":"https:\/\/save-us.life\/zh\/archives\/30339","title":{"rendered":"Which foods are richest in calcium?"},"content":{"rendered":"<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"626\" height=\"476\" src=\"https:\/\/save-us.life\/wp-content\/uploads\/2025\/01\/unnamed-2025-01-14T165151.684-1.jpg\" alt=\"\" class=\"wp-image-30341\" style=\"width:1140px;height:auto\" srcset=\"https:\/\/save-us.life\/wp-content\/uploads\/2025\/01\/unnamed-2025-01-14T165151.684-1.jpg 626w, https:\/\/save-us.life\/wp-content\/uploads\/2025\/01\/unnamed-2025-01-14T165151.684-1-16x12.jpg 16w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Almost 100%&nbsp; (99%)&nbsp; of the calcium in our bodies is found in our bones and teeth. Still, the remaining one percent does a lot of heavy lifting. Calcium helps our muscles contract and our nerves carry messages from the brain to the rest of the body. And because it mediates the dilatation and constriction of blood vessels, calcium also plays a role in regulating blood pressure. Recent research suggests that the mineral has other benefits, too.<\/p>\n\n\n\n<p>Calcium appears to help prevent esophageal, stomach, and colorectal cancer and it may have a protective effect against other cancers, including breast cancer.<\/p>\n\n\n\n<p><strong>How Much Calcium Do You Need?<br><\/strong>The recommended daily allowance (RDA) for calcium depends on your gender and age. The general recommendations are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1,000 mg for women ages 18 to 50 (this includes women who are pregnant or breastfeeding) and men ages 18 to 70<\/li>\n\n\n\n<li>1,200 mg for women 51 and older and men 71 and older<\/li>\n<\/ul>\n\n\n\n<p>As with other nutrients, it\u2019s best to get your calcium from food. (Recent research suggests that calcium from supplements may contribute to blocked arteries). That said, many of us don\u2019t get the amount of calcium we need through our diets.<\/p>\n\n\n\n<p>We all require more calcium as we get older in order to withstand the slow bone loss that naturally occurs with aging. This process happens earlier in women: The decline of estrogen during menopause is associated with lower calcium absorption and faster bone thinning. (Strength training can help combat bone loss.)<\/p>\n\n\n\n<p>If we don\u2019t have enough of the mineral in our blood, our bodies will draw on the calcium \u201cbank\u201d in our skeletons, worsening bone loss and putting us at risk for fractures. People with low bone mass have a condition called osteopenia; those whose bone density is even lower have osteoporosis \u2013 with a greater percent of bone loss promoting more porous and fragile bones.<\/p>\n\n\n\n<p>Some people are more likely than others to be calcium deficient. Anyone who avoids dairy products, such as vegans and individuals who are lactose intolerant, may be low in the mineral. If you fall into one of these categories, you may want to talk to your doctor or nutritionist to find out how you can increase your calcium intake from food or if you might benefit from supplements.<\/p>\n\n\n\n<p>Note that there are two forms of calcium supplements: carbonate and citrate. Check to see which one you\u2019re buying \u2013 calcium carbonate is more affordable, but calcium citrate is more easily absorbed without food. And keep in mind that it\u2019s also important to get enough vitamin D from food and sunshine because your body uses it to absorb calcium. Many of us need vitamin D supplements, so it\u2019s a good idea to have your levels checked regularly.<\/p>\n\n\n\n<p><strong>What Are Good Sources of Calcium?<br><\/strong>Dairy foods are the main source of calcium in our diets, but they\u2019re not the only option. Here are some of our favorite foods that contain plenty of this bone-strengthening mineral:<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_NZ4506QFNfsva_tzmaHEaoU3x09GhWWwRMvm5LA3u9qIlnJCA2XYs7vdFMnr7Y1En7Nd6Y7QQaeTG4a_KtiMHxqIBiI3RuauzSbrBSgOVTzDoj4XPDeU19pM5weJTsAudjMGeEszEZbDHI=s0-d-e1-ft#https:\/\/img.freepik.com\/free-photo\/close-up-mackerels-fishes-plate_23-2148295267.jpg\" alt=\"Close-up mackerels fishes on a plate\" style=\"width:491px;height:auto\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sardines<br>Serving Size: 4 oz<br>Amount of Calcium: 495 mg<\/li>\n\n\n\n<li>Nonfat plain yogurt<br>Serving Size: 1 cup<br>Amount of Calcium: 450 mg<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_NZvUOmviKhXbHPFTGCPNJFVKddXILggYqJ1DjfbTg7vsh8q_tofpxggSF0XDCYgMuEUPEwBkyICLAJ1ZwOe4ch1AQfxwj6YJWAgUWdUusmZ0-mE20qPQM2QIY49Q9VnY1WzB4Y=s0-d-e1-ft#https:\/\/img.freepik.com\/free-photo\/classic-glass-bottle-milk_23-2150734459.jpg\" alt=\"Classic glass bottle of milk\" style=\"width:464px;height:auto\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Milk<br>Serving Size: 8 oz<br>Amount of Calcium: 300 mg<\/li>\n\n\n\n<li>Calcium-fortified juice<br>Serving Size: 1 cup<br>Amount of Calcium: 300 mg<\/li>\n\n\n\n<li>Collard greens (cooked)<br>Serving Size: 1 cup<br>Amount of Calcium: 266 mg<\/li>\n\n\n\n<li>Canned salmon<br>Serving Size: 4 oz<br>Amount of Calcium: 223 mg<\/li>\n\n\n\n<li>Turnip greens (cooked)<br>Serving Size: 1 cup<br>Amount of Calcium: 197 mg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_NYzF84xXo0xuKvZnYolGl7OyoV3snHvwtqhplEAQ6h22IWai3UBHQoTA7_YccN4RYnVwn2e2Bh_zIkGb2EhdvkMPIHTvyFS36Mqsfl4LhpAi6kcebHDPtz-TUf_E3iVmPeU2ZOCmnnmK4hu-9NJWF5Teq2yg0f1IKi_=s0-d-e1-ft#https:\/\/img.freepik.com\/free-photo\/top-view-green-broccoli-fresh-ripe-isolated-grey_140725-13469.jpg\" alt=\"top view green broccoli fresh ripe isolated on the grey\" style=\"width:515px;height:auto\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Broccoli<br>Serving Size: 1 cup<br>Amount of Calcium: 177 mg<\/li>\n\n\n\n<li>Bok choy (cooked)<br>Serving Size: 1 cup<br>Amount of Calcium: 158 mg<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_NaZ-8MPaxM_wyKt6xP2uly-NSEuAVDPFSCwKlhWJwa7NdFicXoUeo6zZTYmrMayKILs0ZxmAgfF5wMFBqkC3_Um5FWZ4d52Ch_d96LYT7V5mvqS3Qy5AQ=s0-d-e1-ft#https:\/\/img.freepik.com\/free-photo\/dairy-products_114579-8790.jpg\" alt=\"Dairy products\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cottage cheese<br>Serving Size: 1\/2 cup<br>Amount of Calcium: 155 mg<\/li>\n\n\n\n<li>Tofu, firm<br>Serving Size: 1\/2 cup<br>Amount of Calcium: 151 mg<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_NaLsDPgdvKTvsuXe9PQfNyTP7tW8uAROhx0vI9hWOZIPPQZdgQnjtLf89hWuYF4kFyp8_39hF_iJ7tn29F1xye1ELiFLmWbkvCYZi6eL0fr8WOruTRU08KRXil1XJZbMLBx04rEsGIMMYf26dl5K4z22SJrKUuyPj7Shy1F60LrtA=s0-d-e1-ft#https:\/\/img.freepik.com\/free-photo\/aerial-view-fresh-collard-chinese-kale-wooden-background_53876-16175.jpg\" alt=\"Aerial view of fresh collard chinese kale on wooden background\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kale<br>Serving Size: 1 cup<br>Amount of Calcium: 94 mg<\/li>\n\n\n\n<li>Almonds<br>Serving Size: 1 oz<br>Amount of Calcium: 75 mg<\/li>\n<\/ul>\n\n\n\n<p>You can find the calcium content of other foods by using the&nbsp;<a href=\"http:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noreferrer noopener\">USDA FoodData Central database<\/a>.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.dietaryguidelines.gov\/food-sources-calcium\">https:\/\/www.dietaryguidelines.gov\/food-sources-calcium<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-the-nutrition-source wp-block-embed-the-nutrition-source\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"SgoEjY7Bhf\"><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/\">Calcium<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Calcium&#8221; &#8212; The Nutrition Source\" src=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/embed\/#?secret=TaNTvZ9Neb#?secret=SgoEjY7Bhf\" data-secret=\"SgoEjY7Bhf\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Almost 100%&nbsp; (99%)&nbsp; of the calcium in our bodies is found in our bones and teeth. Still, the remaining one percent does a lot of heavy lifting. Calcium helps our muscles contract and our nerves carry messages from the brain to the rest of the body. And because it mediates the dilatation and constriction of [&hellip;]<\/p>","protected":false},"author":11,"featured_media":30340,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-container-style":"default","site-container-layout":"default","site-sidebar-layout":"default","disable-article-header":"default","disable-site-header":"default","disable-site-footer":"default","disable-content-area-spacing":"default","footnotes":""},"categories":[308],"tags":[],"class_list":["post-30339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which foods are richest in calcium? - Save Us<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/save-us.life\/zh\/archives\/30339\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Which foods are richest in calcium? - Save Us\" \/>\n<meta property=\"og:description\" content=\"Almost 100%&nbsp; (99%)&nbsp; of the calcium in our bodies is found in our bones and teeth. 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Still, the remaining one percent does a lot of heavy lifting. Calcium helps our muscles contract and our nerves carry messages from the brain to the rest of the body. 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