About Calcium

Nutrition Plan X
May 7
3 min read

Calcium is an important nutrient to keep bones strong.

Why we need Calcium

Maintaining bone density
Repairing the bone tissue
To regulate muscle contraction
To help with nerve function
For normal blood clotting

Recommended Daily Calcium Intakes: 1000mg for both Females and Males

What if I don't have enough Calcium

Risk of low bone-mineral density
Stress fractures, etc.

These risks will increase further when you do not have sufficient energy intakes for a long period of time and when you decide to start a diet without dietary supervision. Energy intakes have to be replenished based on the energy used every day.

Factors that cause me to have a low calcium intake

Restricted energy intakes such as self-dieting,
Disordered eating
Eating disorder
Avoiding dairy and dairy products
Avoiding calcium-rich foods
Avoiding calcium fortified foods
Training or competing in the hot weather may increase the loss of calcium. Calcium may be lost through sweat.
Certain Medications

Common Food Sources that contain Calcium

Note: Plant-based food sources have some calcium but may need to consume more than animal-based food sources.

The approximate % of calcium absorbed from food*: 30 to 40%

*The portion of the food consume that is absorbed by the body while the rest is lost into the feces.

How do you get a 1000mg Calcium per day?

Use the list below to plan what to consume to reach 1000mg of calcium/day. For example, having two glasses soybean milk + 100g tofu to reach 1000mg of calcium. You can mix and match the food items e.g. 1 glass of soybean milk +100g cooked kai lan + 160g sardines = 1185mg of calcium. Having some excess calcium is fine as it will be lost into the feces.

You don't need to consume all these foods in one sitting, as long as you get around 1000mg calcium per day.

List of Calcium-rich foods

Food	Serving Size	Calcium Content (mg)
Dairy Products
Low Fat Milk	1 glass (250ml)	~380mg
Low Fat Yogurt	1 carton (150g)	~ 240mg
Low Fat Cheese*	1 slice (20g)	~200mg
Non-Dairy Products
Canned Sardine (with bones)*	1 fish (80g)	~270mg
Dried Ikan Bilis (with bones)	2 tablespoons (40g)	~270mg
Silken tofu	2 blocks (150g)	~100mg
Tau Kwa	1 small Tau Kwa (90g)	~150mg
Baked Beans, canned*	1 can (210g)	~110mg
Dhal (raw)	1 mug (50g)	~85mg
Kai Lan, cooked	1 mug (100g)	~195mg
Spinach, cooked	1 mug (100g)	~140mg
Chye Sim, Cooked	1 mug (100g)	~140mg
Broccoli, cooked	1 mug (100g)	~50mg
Calcium-Fortified Products
High calcium Soybean Milk	1 glass (250ml)	~450mg
Enriched Bread	2 slices (60g)	~100mg
Calcium-fortified Orange Juice	1 serving (240ml)	~350mg

*Choose the low sodium versions

Adapted from Healthhub

Apart from Calcium, you would also need Vitamin D to help you absorb the calcium. You can get vitamin D from the sun or any vitamin D fortified food products.

When your body is exposed to the ultraviolet (UVB) rays of the sun, it starts to make vitamin D. For those of you who are afraid of exposing your face to the sun, try to expose your arms and legs twice a week.

The best time is: between 10 am and 3pm. You only need about 5 to 30min where paler skin tones require just a little sunshine while darker skin tones require a longer duration.

Summary:

Try incorporating calcium-rich foods into your diet by using the list above.