Know the list of calcium-free foods, and when to include low-calcium food sources in the diet? The most important details in the following article.
Calcium is an essential mineral in the body that plays an important role in supporting the functions of various body systems. Calcium helps build strong bones and teeth, and supports healthy muscles, nerves, and the heart.
However, in some health conditions, a high level of calcium in the blood may exacerbate other health problems, and calcium-free foods are one of the preventive treatment methods.
What are the most important examples of calcium-free foods? And when should you rely on these calcium-free foods?
Are there calcium-free foods?
Finding foods completely free of calcium is almost impossible, so the best way to control the level of calcium in the blood is to eat a diet low in calcium and other minerals and vitamins, such as: Vitamin C, which may cause excessive calcium levels in the blood.
Among the most prominent low-calcium foods that may lead to adjusting the level of calcium in the blood when eaten in moderation by one cup are the following:
- Wild cheese .
- Parmesan cheese.
- Pinto beans.
- white beans;
- brown rice;
- Sunflower seeds.
- green dandelion ;
- Chinese cabbage.
- Cabbage is red.
- mustard red;
- turnip green;
How much calcium does a person need per day?
After knowing what is the list of calcium-free foods? It is now necessary to address the amount of calcium that an individual may need, which depends on age and gender. The following tables show the daily need of calcium to achieve the nutritional value required to ensure proper nutrition:
The recommended calcium intake for men by age group includes:
Daily requirement of calcium
19 – 70 years
71 years and over
The recommended calcium intake for women by age group includes:
Daily requirement of calcium
19 – 50 years
51 years and over
The maximum allowable amount of calcium for adults 19-50 years old is 2500 milligrams, and those over 51 years old are 2000 milligrams.
What are the risks associated with calcium?
After knowing the list of calcium-free foods, let us now note some of the health risks of consuming excessive calcium. These risks are divided into two parts:
1. Dangers associated with low calcium intake
Getting too little calcium can cause bone health problems, including the following risks:
- Incomplete body development for children upon reaching puberty.
- Suffering from very weak bone mass in adults, which puts them at risk of developing osteoporosis .
Therefore, calcium must be obtained from its various food sources, as the body is unable to produce calcium. Calcium-rich foods include the following:
- Dairy products, such as: yogurt and cheese.
- Dark green leafy vegetables, such as cabbage and broccoli.
- Fish with soft bones, such as: salmon, sardines.
- Calcium-fortified foods and drinks, such as cereals, juices, soy drinks, and milk alternatives.
2. Dangers associated with getting too much calcium
Excessive amounts of calcium cause an increase in the level of calcium in the blood, often caused by the use of calcium supplements, which increases the risk of the following conditions:
- Hypercalcemia, which impairs the body’s ability to carry out its normal functions.
- Increased risk of constipation.
- Inhibiting the body’s ability to absorb other minerals, such as: iron and zinc.
- Increased risk of cardiovascular disease and heart attack.
- Increased risk of prostate cancer .
Calcium should be taken in moderation and avoided excessive calcium intake, and a specialist doctor should be consulted when suffering from calcium deficiency to determine the appropriate calcium replacement method.
The relationship between kidney stones and calcium
Many people have a misconception that eating calcium-free foods in the diet may reduce the risk of kidney stones, but kidney stones form when oxalate binds to calcium in the bloodstream or urine.
Oxalates are natural substances produced by the body and found in some types of fruits, vegetables and nuts. After digestion and absorption of what the body needs, it sends the rest of the waste through the bloodstream to the kidneys, and these wastes may crystallize and then bind with calcium, forming kidney stones .
Thus, kidney stones are formed only if they are attached to the kidneys, while if oxalate binds to calcium in the stomach, then it is eliminated by excreting it with the stool.
To avoid the risk of kidney stones, avoid calcium supplements, and reduce foods high in oxalate, such as: beetroot, chocolate, spinach, rhubarb, tea, and some types of nuts.