Summary
Calcium is a crucial mineral absorbed through diet. The vast majority is stored in teeth and bones, giving them stability.
However, it also plays a key role in blood clotting and nerve and muscle function. Blood calcium levels are tightly regulated by hormones: if levels drop, parathyroid hormone releases calcium from bones, while calcitonin inhibits this release when levels rise.
Vitamin D is essential for controlling calcium absorption from food.
Key Benefits
Builds and maintains strong bones and teeth.
Enables blood clotting.
Helps muscles contract.
Regulates normal heart rhythms and nerve functions.
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Top Food Sources
Information per 100g
Plant-Based
- Sesame seeds 975 mg
- Chia seeds 631 mg
- Tofu (calcium-set) 350 mg
- Almonds 264 mg
- Collard greens 232 mg
- Figs (dried) 162 mg
- Arugula 160 mg
- Kale 150 mg
- Hazelnuts 114 mg
- Broccoli 105 mg
- Chickpeas 105 mg
- Spinach 99 mg
Animal-Based
- Emmental 1372 mg
- Parmesan 1109 mg
- Cheese (Cheddar) 721 mg
- Gouda 700 mg
- Mozzarella 505 mg
- Sardines 382 mg
- Milk 125 mg
- Yogurt 110 mg
- Shrimp 90 mg
- Herring 60 mg
The "Smart Assistant" Tip
Vitamin D helps your body absorb calcium. Try to get some sunlight or eat Vitamin D-rich foods along with your calcium sources.
Signs of Deficiency
Muscle cramps or weakness
Numbness or tingling in fingers
Abnormal heart rate
Osteopenia or Osteoporosis (long-term)