The human body contains approximately 1 to 1.5 kilograms of calcium, with about 99% of it stored in the bones and teeth. This mineral plays a crucial role in various physiological functions, including bone health, muscle contraction, blood clotting, and nerve transmission.
Calcium deficiency is a prevalent health concern characterized by symptoms like muscle cramps, brittle nails, and numbness. A lack of calcium for an extended period can increase the risk of osteoporosis and fractures, particularly in the elderly.
The recommended daily intake of calcium for adults is generally around 1,000 mg, with a slightly higher need of 1,200 mg for women aged 51 and older. During pregnancy and breastfeeding, women generally require increased amounts of calcium, ranging from 1,000 to 1,300 mg per day, depending on individual circumstances.
Calcium-rich foods are plentiful, and including a variety of them into your diet will make it easier to achieve your calcium requirements. In this article, we will take an exploratory tour of the main calcium-rich foods. Let's get started
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1. Milk
Milk is widely recognized as the best source of calcium, offering substantial amounts of this essential mineral. Beyond its calcium content, milk stands out for its rich nutritional profile, which includes valuable nutrients such as vitamin D and lactose. These components enhance calcium absorption, solidifying milk’s status as the top contender among calcium sources.
Cow’s milk typically contains around 300 mg of calcium per glass, making it a commonly accessible source of this essential mineral. In contrast, sheep’s milk offers an even more substantial calcium boost, exceeding 470 mg per serving. However, these calcium values are subject to variation based on factors such as the animal’s diet and processing methods.
Beyond calcium, milk, regardless of the source, serves as a nutrient powerhouse, providing significant amounts of key nutrients such as vitamin A, magnesium, protein, potassium, riboflavin, selenium, and copper.
2. Cheese
All cheeses are high in calcium, and among them, hard Parmesan stands out with an impressive 1,184 mg per a 100-gram serving. Gruyère follows closely with 1,011 mg, and Swiss cheese provides 890 mg. opting for organic and less processed varieties is highly recommended.
As a dairy product, cheese is believed to fulfill a significant portion of many essential nutrients, including vitamin B12, zinc, phosphorus, and vitamin B2. However, given its high fat and calorie content, moderation is key. Enjoying cheese wisely ensures you savor its nutritional perks without overindulgence.
3. Sardines / Salmon
Sardines and salmon are not only renowned for their delightful taste and omega-3 fatty acids, but they are also valuable sources of dietary calcium. These nutrient-dense fatty fish play a crucial role in supporting bone health and overall well-being.
Sardines, with their soft, edible bones, offer a calcium-rich source that the body easily absorbs. With a 3-oz serving of canned sardines delivering around 325 mg, it contributes over a quarter of your daily calcium requirements
Similarly, salmon, a favorite among seafood enthusiasts, provides a commendable calcium dose, accounting for 180 mg for the same serving.
4. Tofu
Tofu, also known as bean curd, is a versatile and nutritious plant-based protein. Made from soybeans, tofu is an abundant source of calcium. A typical 100-gram serving provides an impressive 350 mg, contributing 66% to your daily calcium needs.
Tofu comes in various textures, from silken to extra-firm, making it suitable for a wide range of culinary creations. Whether blended into smoothies, stir-fried, grilled, or used in savory and sweet dishes, tofu serves as a versatile and calcium-rich option for those seeking plant-based alternatives.
Additionally, tofu is not only rich in calcium but also offers essential amino acids, iron, selenium, protein and other beneficial nutrients, making it a valuable addition to a balanced and nutritious diet.
5. Yogurt
Yogurt is another dairy product with generous levels of calcium and beneficial probiotics. A one-cup serving of plain low-fat yogurt provides around 450 mg of calcium, accounting for 35% of the DV. This substantial portion significantly contributes to meeting your daily needs for this bone-strengthening mineral.
Within the same serving, yogurt, particularly Greek yogurt, is thought to provide more than half of your daily protein requirements. This proves to be beneficial for satiety and muscle health, among other things.
6. Many Cruciferous and Leafy Greens
A wide variety of leafy and cruciferous vegetables bring an abundance of calcium to the table, making them excellent choices for vegetarians and veggie enthusiasts. Here are some of the best sources to consider:
- Collard greens
- Spinach
- Turnip greens
- Kale
- bok choy
- swiss chard
- mustard greens
- Rapini
- broccoli
- okra
- butternut squash
7. Legumes
Examples of legumes rich in calcium include both small and large varieties of white beans, boasting approximately 160 mg per cup for the large variety and 130 mg for the small variety. Chickpeas, another versatile legume, contribute around 80 mg of calcium in a one-cup cooked portion, while lentils provide approximately 38 mg for the same serving.
Legumes are nutritional powerhouses extending beyond their calcium content. They serve as an excellent source of plant-based protein, promoting digestion, a sense of fullness, and supporting gut health
Additionally, legumes are low in fat and contain a variety of essential vitamins and minerals, including folate, potassium, and iron. Their nutrient profile contributes to heart health, helps regulate blood sugar levels, and supports overall well-being.
8. Almonds
While nuts are generally modest in calcium, almonds stand out as notable sources of this bone-strengthening mineral, delivering a substantial 76 mg or 6% of the Daily Value in a one-ounce serving.
Incorporating almonds into your regular diet is not only a delightful crunchy choice but also a heart-friendly one, thanks to their beneficial fats and cholesterol-improving effects.
9. Thyme
Thyme is an aromatic herb packed with several essential elements, particularly calcium. A 100-gram serving of dry thyme contains approximately 1,250 to 1,850 mg of calcium, far surpassing the daily maximum requirements for an adult, but who would eat that much thyme in a day!
Thyme can find its way into a myriad of culinary applications, enhancing the flavors of vegetable dishes, soups and stews, baked goods, as well as teas and infusions.
10. Seeds
Seeds, such as chia, flax, and sesame, stand out as powerful contributors to calcium intake, promoting robust bone health. Notably, sesame seeds lead the pack with an impressive 281 mg per one ounce, followed by chia and flax seeds with 180 mg and 72 mg, respectively.
These tiny powerhouses not only provide essential minerals but also offer a myriad of health benefits. Rich in omega-3 fatty acids, fiber, and antioxidants, seeds play a role in supporting heart health, enhancing digestion, and promoting overall well-being.
By seamlessly incorporating these nutrient-rich seeds into your diet, you not only satisfy your calcium requirements but also enjoy the diverse advantages of their multifaceted nutritional profile.
11. Certain Fruits
Fruits, although not recognized for their high calcium content, do have a few exceptions worth noting. Oranges and figs, for instance, stand out as fruits that contain a decent amount of calcium. A medium-sized orange provides around 52 mg of calcium, while six dried figs can offer about 80 mg.
Additionally, kiwi can contribute as much as 61 mg of calcium per one sliced cup, and blackberries provide 42 mg per the same serving.
While fruits may not be a major contributor to your calcium intake, they still offer a rich array of potent antioxidants, fiber, and essential vitamins and minerals, making them a valuable addition to a well-rounded, nutritious diet.