What is the best source of Calcium among the following?

Raj. CHO -2020

Applied Nutrition & Dietetics

Easy

Appeared in: Raj. CHO -2020

Explanation

Milk and dairy products are the richest and most easily absorbed sources of dietary calcium among the choices.
Cow's milk contains approximately 120 mg of calcium per 100g, and buffalo milk contains around 210 mg per 100g.
The calcium in milk is present as calcium caseinate, which is readily assimilated by the body, ensuring high bioavailability.

Option A: Meat is a poor source of calcium, providing only about 10-25 mg per 100g. It is primarily a source of protein and iron.
Option B: Most fresh fruits have a relatively low calcium content. For example, an orange contains about 26 mg per 100g. While some dried fruits have more, they are not considered the primary or 'best' source compared to dairy.
Option D: Although some leafy green vegetables contain calcium, its bioavailability is often poor. This is due to the presence of oxalates, which bind with calcium to form an insoluble compound that the body cannot absorb.

Visual 1: Infographic: A bar chart comparing the average calcium content (in mg per 100g) of milk, meat, common fruits, and leafy vegetables to visually highlight the superiority of milk.
Visual 2: Diagram: Illustrating factors that help and hinder calcium absorption in the gut, showing Vitamin D as a helper and oxalates/phytates as hindrances.

Clinical Relevance

Nursing practice connection: This is primarily an exam-oriented knowledge point with limited direct bedside application, so retain Dietary Sources of Calcium as background academic context rather than a clinical decision trigger.
Adequate calcium intake is crucial for preventing osteoporosis, a condition causing weak and brittle bones, particularly in postmenopausal women, the elderly, and those on long-term steroid therapy.
Nurses play a key role in educating patients about including calcium-rich foods like milk in their diet, especially during periods of high demand such as adolescence, pregnancy, and lactation to support bone development and maintenance.
What if? If a patient is lactose intolerant or follows a vegan diet, the nurse should recommend alternative calcium sources. The 'best' source for them would be fortified plant-based milks (soy, almond), ragi, tofu, or calcium supplements.

How to Approach the Question

First, identify the key nutrient in the question, which is 'Calcium'. The question asks for the 'best' source.
Next, analyze the options provided: Meat, Fruits, Milk, and Vegetables. These are major food groups.
Recall or deduce the relative nutritional value of each food group concerning calcium. Think about which food is commonly associated with strong bones.
Compare the options based on both the quantity of calcium and its bioavailability (how well the body can absorb and use it).
Milk and dairy products are widely known to be primary sources of calcium. While vegetables and fruits have some, and meat has very little, milk is generally the most concentrated and bioavailable source.
Select the option that provides the highest quantity of easily absorbable calcium.

Concept Tested & Keywords

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