Nutrient Food Sources
Calcium
The mineral calcium plays many important roles in the body, including acting as the major mineral in bones and teeth. It is also important for the activity of many functions in the body, including contraction of muscle, regulating the heartbeat and blood pressure, blood clotting and release of neurotransmitters in the nervous system.
Caffeine, alcohol, phosphates, protein, sodium and sugar increase calcium excretion in urine. Vitamin D aids calcium absorption. Some foods hinder calcium absorption as they bind to calcium in the gut, including foods rich in phytate (grains and seeds) and oxalate (rhubarb, raw spinach, black tea).
| Food Sources of calcium | Amount(mg/100g) |
| Almonds | 240 |
| Apricots | 73 |
| Blackstrap molasses | n/a |
| Brazil nuts | 170 |
| Broccoli | 40 |
| Cabbage (raw) | 52 |
| Celery | 41 |
| Cinnamon, ground | 1230 |
| Cheese – cheddar | 840 |
| Cheese – cottage | 127 |
| Cloves, dried, ground | n/a |
| Chickpea flour | 180 |
| Chilli powder | 280 |
| Collard greens | n/a |
| Cow’s milk (skimmed and whole) | 118 |
| Curry powder | 640 |
| Dandelion greens | n/a |
| Dill weed | n/a |
| Feta cheese | 360 |
| Figs, dried | 250 |
| Fish: Anchovies | 300 |
| Fish: Pilchards (with bones) | 250 |
| Fish: Sardines (with bones) | 540 |
| Goat’s milk | 170 |
| Kale | 150 |
| Kelp (sea vegetable) | n/a |
| Mozzarella cheese | 362 |
| Mustard greens | 50 |
| Mustard seeds | 330 |
| Okra | 160 |
| Oranges | 47 |
| Oregano, dried, ground | n/a |
| Pak-Choi | 160 |
| Parmesan cheese | 1025 |
| Pepper black | 430 |
| Rosemary, dried | 1280 |
| Sage, dried | 1650 |
| Sesame seeds | 670 |
| Sheep’s milk | 120 |
| Spinach | 160 |
| Swiss chard | n/a |
| Thyme, dried, ground | 1890 |
| Tofu | 510 |
| Turnip greens | n/a |
| Watercress | 170 |
| Yoghurt | 200 |
(n/a = figures not yet available)
Source: McCance and Widdowson’s The Composition of Foods (6th Edition)