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Calcium Rich Foods
Calcium is a vital mineral essential for various bodily functions. It is the primary component of bones and teeth, providing structural integrity and strength.
Besides skeletal health, calcium plays a crucial role in muscle function, blood vessel contraction, nerve transmission, and blood clotting. It is also involved in hormone secretion and enzyme activation.
You can get calcium from animal and plant sources, some of them include dairy products, seeds, salmon, sardines, leafy greens and others.
How Much Do You Need?
The recommended daily allowance (RDA) of calcium varies by age and gender. According National Institutes of Health (NIH), RDA of calcium for most adults (age group 19-50) is 1,000 mg, while other other groups may need lower or higher depending on their age and health condition.
These recommendations can vary slightly by organization and country.
While the tolerable upper intake levels (ULs) for calcium i.e, the highest amount people can take safely are 2,500 mg for most adults, and is higher for teens, pregnant and lactating women.
Here, we calculate the daily value of calcium based on 1000 mg, though in some sources you may find it based on 1300 mg.
Calcium Rich Foods
1. Leafy Greens
Leafy green are the great source of calcium and incredibly healthy, they include vegetables like bok choy, collard greens, spinach, and kale.
For instance, A single cup (118 grams) of cooked kale provides 177 mg of calcium, which is about 18% of the Daily Value (DV).
While cooked collards contain 141 mg and the cooked spinach contains 136 mg of calcium per 100 grams of them, both providing nearly 14% of the DV.
Although spinach and collards are a rich source of calcium, they also contain oxalic acid, phytic acid, these compounds decrease the absorption of calcium by forming indigestible salts with it.
Fortunately, some plants, such as broccoli, cabbage, and kale, are free from these compounds, allowing the body to absorb calcium more effectively. However, these vegetables contain less calcium per serving compared to spinach and collards.
These nutrient-dense greens are a vital part of a balanced diet since they are abundant in vitamins, minerals and antioxidants.
2. Nuts and Seeds
Nuts and seeds are not only tasty, but they also contain a fair quantity of calcium. Tahini (sesame seed paste), almonds, chia seeds, and sesame seeds are all great providers of calcium and other vital elements.
A serving (28.35 grams or 23 kernels) of almonds contain around 76 mg of calcium, delivering 8% of the DV.
And the same serving (28.35 grams) of chia seeds provide 179 mg of calcium or 18% of the DV.
Do you know sesame seeds are also a great source of calcium which most people may not know?
Just a tablespoon (9 grams) of sesame seeds offer a significant amount of calcium i.e. 87.8 mg, giving you about 9% of your daily needs of calcium.
Sprinkle a teaspoon or two of chia seeds or sesame seeds into salads, yogurt to boost your meals with extra calcium.
3. Fish with Edible Bones
Fish that can be eaten with their bones, such as canned salmon and canned sardines, are excellent sources of calcium.
For example, a single can (92 grams) of Atlantic sardines provides 351 mg of calcium, covering 35% of the DV. Similarly, a 3-ounce (85 grams) serving of pink canned salmon offers 183 mg of calcium, or 18% of the DV.
However, some seafood contains high levels of mercury, smaller fish like sardines can have low mercury content. Fortunately, they are also rich in selenium, a mineral that may help protect the body from mercury toxicity.
By including these calcium-packed canned fish in your diet, you can also support your heart health, while making your bones stronger, thanks to their rich omega-3 fatty acids and essential nutrients.
4. Beans and legumes
Beans and lentils are excellent plant-based sources of calcium, making them valuable for those looking to boost their intake without dairy.
Winged beans have the highest amount of calcium of all beans with a single cup (172 grams) containing 244 mg, providing 24% of the DV.
And a single cup (179 grams) of cooked white beans provide 161 mg of calcium, or 16% of the daily recommended value.
Other types like cooked kidney beans contain 35 mg, cooked lupin beans contain 51 mg and pinto beans provide 46 mg of calcium per 100 grams, offering 3-5% of the daily value.
Lentils, while slightly lower in calcium, still contribute to overall bone health.
Beans are a great supplementary to any diet because they contain fiber, plant-based protein, and other vitamins and minerals.
5. Tofu
Calcium can also be added to tofu, a well-liked plant-based protein source.
An ounce serving (28.35 grams) of dried tofu provides 105 mg of calcium, which is 10 % of the DV.
Usually tofu is prepared using coagulants, such as calcium sulfate, nigari (magnesium chloride) or lemon juice.
When calcium sulfate is used to coagulate soy milk into tofu, the calcium from the calcium sulfate is incorporated into the tofu, boosting its calcium content. As a result, tofu made with calcium sulfate can be considered a good source of dietary calcium.
Just a quarter block (81 grams) of firm tofu prepared with calcium sulfate contains 553 mg of calcium or whopping 55% of the DV.
When buying tofu, make sure to read the labels to make sure it is prepared with calcium sulfate to help meet your daily needs of calcium.
6. Oranges
Orange are one of the fruits with the highest amount of calcium. One large-sized orange (184 grams) contains 73.6 mg of calcium, which contribute around 7% of the DV.
However, you can boost your calcium intake by enjoying a glass of orange juice fortified with calcium and vitamin D, which enhances calcium absorption. Just one bottle (248 grams) delivers about 35% of your daily calcium needs and 13% of your daily vitamin D requirements.
Check vitamin D-rich foods here.
Consuming orange juice fortified with calcium and vitamin D makes it a convenient non dairy calcium source, while enhancing its absorption in the body.
7. Plain Yogurt
Plain yogurt is an excellent source of calcium, making it a valuable addition to any calcium-rich diet.
A 8-ounce serving (227 grams) of plain yogurt provides about 43% of the DV for calcium, making it one of the most efficient dairy sources of this essential mineral.
Beyond calcium, plain yogurt is also rich in probiotics, which promote gut health, and protein, supporting muscle repair and overall health.
Plain greek yogurt, while slightly lower in calcium than plain yogurt, offers even more protein, making it an excellent choice for those looking to balance their nutrient intake.
For an added boost, pair plain yogurt with other calcium-rich foods like almonds, chia seeds, or fortified cereals.
Yogurt can be enjoyed on its own, in smoothies, with fruits, or as a base for dips and dressings, making it a versatile and nutritious addition to the diet.
8. Whole Milk
Whole milk is a nutrient-rich dairy product containing significant amounts of calcium.
A single cup (244 grams) serving of whole milk provides 300 mg of calcium, which is 30% of the daily value. This makes whole milk an excellent source of calcium, contributing to the maintenance of strong bones and teeth.
You can also you calcium intake with fortified milk, which delivers whopping 50% of the DV of calcium per one cup (247 grams).
Additionally, whole milk supplies other vital nutrients, including vitamin D, which enhances calcium absorption, and proteins that support muscle growth and repair.
Despite its benefits, whole milk is also high in saturated fat, so it should be consumed in moderation as part of a balanced diet.
9. Cheese
Cheeser is renowned for its rich flavor and diverse varieties, ranging from soft cheeses like brie and mozzarella to hard cheeses like cheddar and parmesan.
One of the key nutritional benefits of cheese is its high calcium content, essential for maintaining strong bones and teeth.
The calcium content in cheese can vary widely depending on the type. For example
Cheddar cheese contains 200 mg of calcium, providing 20% of the DV per ounce (28.35 grams) per ounce.
Hard parmesan, another type of hard cheese contains even more calcium-260 mg or 26% of the daily requirement in a one-ounce of serving.
Soft cheese like mozzarella, particularly fat free mozzarella offers 27% of the DV of calcium per an ounce.
Regular consumption of cheese can contribute significantly to meeting daily calcium needs, supporting bone density and overall skeletal health.
Additionally, cheese offers protein, phosphorus, and various vitamins, making it a nutritious addition to the diet.
However, due to its high fat and sodium content, it’s best enjoyed in moderation.
10. Fortified Foods
Calcium-fortified foods are products that have had calcium added to them to increase their calcium content beyond what naturally occurs.
This fortification is typically done to enhance the nutritional value of the food and provide consumers with an additional source of calcium.
If you are lactose intolerant or you don’t like milk, never think you will be calcium-deficient, some drinks like coconut milk, plant-based milks (almonds, soy, oat) are fortified with calcium to increase their calcium content.
For instance, a single cup (237 grams) of fortified soy milk contains 301 mg of calcium or 30% of the daily recommended value.
And a single cup of fortified coconut water provides you 451 mg of calcium, which is impressive 45% of the DV.
Certain foods like cereals and tofu are also fortified to improve their nutritional value. For example 100 grams of prepared and fortified cereals contain 80 mg of calcium or 8% of the DV. Calcium in cereals also depends on its fortification levels, which can be raised to a significant dose.
Similarly, a quarter block (116 grams) of tofu prepared with calcium sulfate provides 406 mg, meeting 40% of the your daily requirement of calcium.
These fortified foods are particularly beneficial for individuals who may have dietary restrictions or preferences that limit their intake of dairy products, ensuring they still receive adequate calcium for bone health and overall well-being.
Moreover, many of these foods are fortified with vitamin D, further enhancing calcium absorption and ensuring maximum benefits for your health.
You can also enhance calcium absorption by pairing these fortified foods with sources of vitamin D.
Risks
Excessive calcium intake, especially from supplements can pose several health risks.
Though rare in healthy people, hypercalcemia (high blood calcium levels) and hypercalciuria (high calcium in urine) can lead to symptoms like weak muscles, kidney problems, low phosphate levels, constipation, nausea, weight loss, tiredness, frequent urination, heart rhythm problems, and increased risk of death from heart disease.
Some research suggests that high calcium intake might increase the risk of heart disease and prostate cancer, but not all studies agree on this.
Calcium can interact with certain medications, and some medications may negatively impact calcium levels.
Balance intake through diet and consult a healthcare professional before supplementing.
Summary
Taking sufficient amount of calcium is crucial for maintaining the health of bones,teeth, muscles and heart health.
You can maintain ideal calcium levels by including a range of calcium rich foods in your diet, such as leafy greens, fortified foods,nuts and seeds, fish with edible bones, beans and legumes, yogurt and oranges.
Avoid taking calcium in high levels as it is accompanied with potential risks too.
Include these calcium rich foods with a well balanced diet, consistent exercise, and other health-promoting practices for overall well-being and energy at any age and make sure you don’t have lower vitamin D levels as it is involved in absorption of calcium in the body.
However, whenever you are adding new routine into your diet remember to consult a dietician or healthcare provider for personalised diet based on your health status.
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References:
- National Institutes of Health Factsheet on Calcium
- U.S.Department of Agriculture FoodData Central
- Tinggi U, Perkins AV. Selenium Status: Its Interactions with Dietary Mercury Exposure and Implications in Human Health. Nutrients. 2022 Dec 14;14(24):5308. doi: 10.3390/nu14245308. PMID: 36558469; PMCID: PMC9785339. Used under CC BY 4.0.
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