Eggs contain moderate amounts of calcium. An egg contains 24 mg of calcium, or only 2.4% of the recommended daily intake!
Health benefits of calcium
Calcium is the most abundant mineral in the body!
Above all, calcium is well-known for its importance in bone structure. Inadequate amounts of calcium may lead to osteoporosis. Also, calcium is vital for strong teeth.
Moreover, calcium is involved in many functions of the human body. For instance, calcium is necessary for muscle movement and flexibility, blood vessel contraction and dilation, blood clotting, nerve transmission, and hormonal secretion.
In fact, getting adequate amounts of calcium may lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, and even certain cancers.[1,2]
How much calcium do we need a day?
The recommended daily intake of calcium is 1,000 mg for adults.
Children older than 13 years and teenagers require at least 1,300 mg of calcium, due to bone growth.
Moreover, women older than 50 years should get at least 1,200 mg of calcium, due to increased risk of osteoporosis.
Are eggs good dietary sources of calcium?
Eggs have a superior nutritional value. They’re low in calories, while they’re rich in vitamins and minerals.
Just an egg has more than 6 g of high-quality protein, while it’s pretty rich in iron, zinc, choline, vitamin A, vitamin B12, and vitamin D. Also, eggs are great dietary sources of omega-3 fatty acids.
But, eggs contain moderate amounts of calcium. An egg contains 24 mg of calcium, which is only 2.4% of the recommended daily intake.[3]
Moreover, a 3-egg omelet provides about 72 mg of calcium, or 7.2% DV (Daily Value).
How many eggs should I eat per week?
We should consume eggs in moderation. They’re pretty rich in cholesterol, and saturated fatty acids.
Just an egg contains 1.6 g of saturated fatty acids, while the upper safe dose is only 13 g for a 2,000-calorie diet. High intakes of saturated fats may raise cholesterol and increase the risk of heart disease and stroke.[4]
So, how many eggs can I eat per week? It depends on many factors. As a rule of thumb, active people with normal cholesterol levels who follow a plant-based diet rich in vegetables, fruits, beans, and whole-grains, can eat more eggs than people with high cholesterol who follow a diet high in animal-based foods. Actually, animal-based foods are the main dietary sources of saturated fat.
Other foods high in calcium
Cow’s milk and dairy are the richest dietary sources of calcium. But, we shouldn’t depend on them to meet our daily needs. Milk and dairy are particularly high in saturated fats.
Better consume a wide variety of plant-based foods high in calcium. In fact, beans, fruits, leafy vegetables, nuts (e.g. almonds, walnuts), and seeds are excellent dietary sources of calcium.
For instance, green leafy vegetables, such as kale and spinach, are particularly high in calcium. Kale contains more than 250 mg of calcium per 100 g, while spinach contains about 100 mg.
If you want to boost your daily calcium intake, you could add moringa powder to your smoothies. Moringa powder is among the richest foods in calcium. It contains about 2,700 mg of calcium per 100 g! Just for comparison, cow’s milk contains only 113 mg of calcium per 100 mL. 2 tsp of moringa powder contain 70 mg of calcium! Moringa is a true superfood! You’ll find a wide variety of moringa supplements and powders on iHerb.
You should consume many foods high in vitamin C as well. Vitamin C significantly increases calcium absorption.
Consuming high amounts of calcium from food is safe. But, we shouldn’t get too much from supplements.
