Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth.
Calcium is a chemical element with the symbol Ca and atomic number 20. As an alkaline earth metal, calcium is a reactive metal that forms a dark oxide-nitride layer when exposed to air. Its physical and chemical properties are most similar to its heavier homologues strontium and barium.
Atomic mass: 40.078 u
Atomic number: 20
Electron configuration: [Ar] 4s²
Atomic radius: empirical: 197 pm
Period: period 4
Good sources of calcium for vegans include:
- green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach.
- fortified unsweetened soya, rice and oat drinks.
- calcium-set tofu.
- sesame seeds and tahini.
- brown and white bread (in the UK, calcium is added to white and brown flour by law)
What is calcium in food?
The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.
Which calcium is best?
Calcium carbonate and calcium citrate are the optimal forms of supplement. Calcium carbonate should be taken with meals because it requires stomach acid to dissolve and absorb. Calcium carbonate has the most calcium per pill (40 percent), therefore fewer pills are needed.
How much calcium should I take daily?
The recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50. For those 51 and older, the limit is 2,000 mg a day.
Calcium Rich Fruits.
Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium