WHY DO WE NEED CALCIUM?

Calcium, a mineral, is used for building bones and teeth and in maintaining bone strength. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes.

HOW CAN WE GET ENOUGH CALCIUM?

Eating a variety of foods that contain calcium is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods will help you select those that are good sources of calcium as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Department of Agriculture, Human Nutrition Information Service.

WHAT ARE GOOD SOURCES OF CALCIUM?

FOOD SELECTED PERCENTAGE OF SERVING SIZE U.S. RDA (1)

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

English muffin, plain with raisins 1 + Muffin, bran 1 medium + Oatmeal, instant, fortified, prepared(2) 2/3 cup + Pancakes, plain, fruit buckwheat, or whole-wheat 2 4-inch pancakes + Waffles: Bran, cornmeal, or fruit 2 4-inch squares + Plain 2 4-inch squares ++

VEGETABLES

Broccoli, cooked 1/2 cup + Spinach, cooked 1/2 cup + Turnip greens, cooked 1/2 cup +

MEAT, POULTRY, FISH, AND ALTERNATES

Fish and Seafood Mackerel, canned, drained 3 ounces + Ocean perch, baked or broiled 3 ounces + Salmon, canned, drained 3 ounces +

Dry Beans, Peas, and Lentils Tofu (bean curd) (3) 1/2 cup cubed ++

MILK, CHEESE, AND YOGURT

Cheese, natural: Blue, brick, camembert, feta, gouda, monterey, mozzarella, muenster, provolone, or roquefort 1 ounce + Gruyere or swiss 1 ounce ++ Parmesan (hard) or romano 1 ounce ++ Cheese, process, cheddar or swiss 3/4 ounce + Cheese, ricotta 1/2 cup + Ice Cream or ice milk, soft-serve 1/2 cup + Milk: Buttermilk 1 cup ++ Chocolate 1 cup ++ Dry, nonfat, reconstituted 1 cup ++ Evaporated, whole or skim, diluted 1 cup ++ Lowfat or skim 1 cup ++ Whole 1 cup ++ Yogurt: Flavored or fruit, made with whole or lowfat milk 8 ounces ++ Frozen 8 ounces ++ Plain: Made with whole milk 8 ounces ++ Made with lowfat or nonfat milk 8 ounces +++

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Search for:  Calcium
IUPAC Name
calcium

CAS Number
7440-70-2
Chemical Formula
Ca+2

http://www.neis.com/apps/chemicals

http://environmentalchemistry.com/yogi/periodic/Ca.html#Overview

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