Overview:
In today’s health-conscious world, understanding the importance of calcium-rich foods in our diet is crucial for maintaining strong bones and overall well-being.
Calcium is not only vital for bone health but also plays a significant role in nerve function, muscle contraction, and blood clotting.
From leafy greens to fortified alternatives, we’ll explore how each of these foods contributes to your calcium needs and helps you build a foundation for a healthier life.
Table of Contents
How much calcium should we consume?
| AGE GROUP | DAILY RECOMMENDED VALUE |
| Children 1-3 years | 700 mg |
| Children 4-8 years | 1000 mg |
| children 9-13 year | 1300 mg |
| Teens 14-18 years | 1300 mg |
| Adults 19- 50 years | 1000 mg |
| Adult men 51-70 years | 1000 mg |
| Adult women 51-70 years | 1200 mg |
| Adults over 71 years | 1200 mg |
| Pregnant and Breastfeeding Adults | 1000 mg |
| Pregnant and Breastfeeding Teens | 1300 mg |
Calcium-rich foods:
1. Seeds:
Seeds like chia, poppy, sesame, and celery are tiny nutritional powerhouses that are rich in calcium.
Seeds also provide essential fatty acids and proteins that make your health and bone healthy.
9 grams (1 tablespoon) of poppy seeds provide 127 mg of calcium while 9 grams (1 tablespoon) of chia seeds deliver 63 mg of calcium.
Chia seeds also have boron, which promotes bone and muscle health.
2. Cheese:
Cheese is a dairy product and an excellent source of calcium. Your body absorbs calcium more easily from dairy products than that from plant sources.
10 grams of hard cheeses like parmesan, and cheddar provide 210 to 245 mg of calcium. Softer cheeses contain less calcium than hard cheeses.
Cheeses are also a good source of protein and are easier to digest for people with lactose intolerance as they are naturally low in lactose.
3. Soy Milk:
Fortified soy milk contains calcium, protein, and several vitamins in amounts similar to cow’s milk.
One cup of fortified soymilk contains 367 mg of calcium.
It is a plant-based drink made from soybeans, making it an alternative for lactose-intolerant people.
4. Almonds:
Almonds are an excellent source of calcium and also contain healthy fats, potassium, and vitamin E.
Only 1 cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount.
The vitamin E, potassium, and calcium in almonds could help to control blood pressure, which helps protect against heart diseases.
5. Beans And Lentils:
Beans and lentils are high in fiber, protein, and other micronutrients such as iron, zinc, folate, and magnesium. Some of them like soybeans, green beans, and red millet also contain enough amount of calcium.
1 cup (180 grams) of cooked white beans provides 12% of the daily recommended value.
6. Yogurt:
Yogurt is one of the best sources of calcium. It is a dairy product that is produced by bacterial fermentation of milk.
One cup (245 grams) of plain yogurt contains 23% of the daily value (DV) for calcium.
Yogurts that are low in fats contain a higher amount of calcium. Greek yogurt contains more protein but less calcium than regular yogurt.
7. Tofu:
Tofu is an excellent source of calcium and protein that is prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks.
Tofu with added calcium packs provides 861 mg of calcium, or 66% of DV in just half a cup (126 grams).
Tofu is naturally gluten-free and contains no cholesterol.
8. Figs:
Figs are a good source of antioxidants, fibers, and proteins, and have more calcium than other dried fruits.
1 cup (100 grams) of dried figs provides 162 mg of calcium.
Figs also contain potassium and vitamin K, which play a crucial role in maintaining bone health.
9. Leafy Green:
Green leafy vegetables like spinach, kale, and collard green are high in calcium, vitamins A, vitamins C, and potassium.
1 cup (190 grams) of cooked collard greens contains 268 mg of calcium or 21% of the DV.
Some green leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption.
Although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich green leaves low in oxalates, such as kale and collard greens.
10. Milk:
Milk is one of the best sources of calcium and it contains almost all the essential nutrients you need.
One cup (237 mL) of cow’s milk provides 306–325 mg of calcium, or 23-25% of the DV.
Calcium in milk is easily absorbed by your body and it is also a good source of high-quality protein.
Conclusion:
Calcium is an essential mineral that plays a crucial role in maintaining bone health and overall well-being.
By diversifying your calcium intake and ensuring adequate levels in your daily meals, you’re investing in your long-term well-being.
Start incorporating more calcium-rich foods today and enjoy the rewards of a healthier, more resilient body for years to come.
FAQs:
Which food is highest in calcium?
Tofu, yogurt, soy milk, and cheese are some foods that are highest in calcium. Incorporating these calcium-rich foods into your diet can fulfill the calcium requirement of your body.
Which fruit has the most calcium?
Fruits like dried figs, apricots, oranges, and grapefruits are good sources of calcium.
Is apple rich in calcium?
The calcium content of apples is not high. A medium-sized apple of about 150 grams contains only 10 mg of calcium.