We all know that calcium is important for healthy teeth and bones, but it plays a greater role than that. Calcium is the most abundant mineral in the body; it is stored in the bones and released into the bloodstream when it is required. Calcium is responsible for optimal nerve transmission, hormone secretion, muscle contraction, and prevention of blood clotting.
The recommended daily allowance (or RDA) of calcium for infants is 200mg per day, for adults it is 1000 mg per day, and for adults over the age of 50 it is 1200mg per day.
Calcium for Diabetics
Having enough calcium in the diet is particularly important for those with diabetes, who can be prone to bone health problems such as osteoporosis. Diabetics can take calcium supplement or calcium-rich foods as part of a healthy diet. Calcium-rich foods include raw milk, kale, sardines with bones, almonds, yogurt, sesame seeds, broccoli, spinach, bok choy, and cheese. Let’s take a look at the amount of calcium in various foods so that we can determine how much we need to reach the recommended daily allowance.
Foods That Provide Calcium for Diabetics
The following are foods rich in calcium and suitable for diabetics:
- Bok Choy: This Asian green packs 158 mg of calcium per serving (1 cup, 20 calories), which is 16% of the RDA.
- Kale: You can get 93 mg of calcium or 9% of your RDA from a cup of kale (36 calories).
- Almonds: A one-ounce serving of almonds is 170 calories and has 76 mg of calcium, which is 8% of the RDA.
- Broccoli: One cup of broccoli (about 55 calories) has 62 mg of calcium, which is 6% of the RDA.
- Watercress: Another green vegetable that gives you 82 mg of calcium and the RDA of 12% per two cups serving.
- Sardines: 2 ounces have 217 mg of calcium or 21% of daily value
As you can from the above, the best sources of calcium for diabetics are plants and vegetables.
