What You Need to Know About Calcium

Calcium is important for the normal functioning of our bodies.  We all know by now that we need a certain amount of calcium to build and maintain strong bones. Athletes especially need more calcium than less-active people.  The more intense the exercise or sport the greater the body’s nutrient needs!

Calcium is also responsible for

• muscle contractions including your heartbeat
• normal blood clotting
• supporting the structure and hardness of teeth and bones
• releasing of hormones and enzymes
• helping blood vessels move blood around the body.

  Vitamin D helps our bodies absorb and retain calcium in the bones. Many people are aware of the importance of calcium in their diet but are not getting enough.  Surprisingly dairy products are NOT the best source of calcium.  Calcium is best consumed from REAL food sources.  Many veggies, nuts, and seeds are a great source of calcium.   Athletes should make sure they get 1,200 to 1,500 mg of calcium daily. Use this chart as a guide to calcium rich foods.

Calcium content in Dairy and NON-Dairy Foods

*Calcium content of foods based on 3.5ounce portions

DAIRY Cow’s milk	291 mg
Yogurt	252 mg
Human Breast Milk	33mg
NON-DAIRY
Sesame Seeds	1160mg
Sardines	371mg
Amaranth	267mg
Collard Greens	250 mg
Kale	234 mg
Almonds	234 mg
Parsley	203 mg
Dandelion Greens	187 mg
Salmon	167 mg
Chickpeas	150 mg
Sunflower Seeds	120 mg
Spinach	93mg
Broccoli	48mg
Cauliflower	42 mg
Brussel Sprouts	36mg

  Guest post from Susie Rahaim at Real Food Real Fitness. Susie is a holistic health and wellness coach, mom, athlete, pilates and yoga enthusiast, dancer, Syphus trainer, wellness junkie, and real food activist.