Calcium

Calcium

 

Calcium is the most abundant mineral in our body. It is found primarily in bones and teeth. It is essential to form and maintain bones and teeth, and needed for normal functioning of muscles, clotting of blood and transmitting nerve signals.

 

Food sources of calcium

Milk and Milk Products

Calcium_m

1 cup whole milk (250ml) ≈ 232mg
1 cup soybean milk fortified with calcium (250ml) ≈ 425mg

1 slice cheddar cheese (16g) ≈ 114mg
1 tablespoon cottage cheese (20g) ≈ 13.4mg

Calcium_y

1 cup natural yoghurt (150g) ≈ 255mg


 

Leafy Greens

Calcium_k

1 cup boiled kale ≈ 93.6mg

Calcium_br

1 cup boiled broccoli ≈ 73mg

 

Bean and Bean Products

Calcium_be

½ bean curd (80g) ≈ 131mg

Calcium_te

¼ cup tempeh (45g) ≈ 23mg

 


 

In the long run, lack of calcium leads to …

Calcium_Nor

Osteoporosis, a bone disease, is characterised by the thinning of bone tissue and loss of bone density over time. Under severe circumstances, the bones may fracture under normal use or from a minor fall.
First symptoms of calcium deficiency include muscle cramps, tingling in hands and feet, and numbness.
Other symptoms include heart palpitations, increased cholesterol levels, slowed pulse rates, insomnia, brittle nails and eczema.

 

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