Why Calcium is So Important
Calcium plays several vital roles in the body:
- Builds healthy bones and teeth
- Regulates muscle contractions including the heartbeat
- Helps blood clot
- Transmits nerve signals
- Helps enzymes and hormones function properly
Because 99% of the body's calcium is stored in bones and teeth, getting enough of this mineral can prevent bone loss and fractures. Many studies link higher calcium intake to increased bone mineral density.
Recommended Daily Intake of Calcium
The recommended dietary allowance (RDA) for calcium is:
- 1,000 mg per day for adult men and women up to age 50
- 1,200 mg per day for women over 50
- 1,200 mg per day for adults over 70
In addition, the National Osteoporosis Foundation suggests a daily intake of 1,200 mg per day for postmenopausal women not taking estrogen.
Top Dietary Sources of Calcium
Many foods naturally rich in calcium can help you meet your daily needs. Here are 18 of the top high-calcium foods.
1. Milk
Milk is one of the best dietary sources of calcium. An 8-ounce (240-ml) glass contains 276352 mg.
Nutrient-rich cows milk has 169 mg of calcium per cup (237 ml). Other animal milks also provide calcium:
- Goats milk: 327 mg per cup (237 ml)
- Sheeps milk: 383 mg per cup (237 ml)
Some people avoid cow's milk due to lactose intolerance or dietary preferences. Fortunately, many other dairy products are high in calcium.
2. Yogurt
Yogurt provides a significant amount of calcium with just half a cup (118 ml) providing 345384 mg.
Some yogurts even contain added vitamin D, another important nutrient that aids calcium absorption and bone growth.
Because yogurt is rich in probiotics, it may promote better gut health and offer protection against diseases like osteoporosis.
3. Cheese
Natural cheeses like cheddar, mozzarella, Swiss, Parmesan and Gouda contain significant amounts of highly absorbable calcium:
- 1.5 ounces (42 grams) of cheddar cheese: 307 mg
- 1.5 ounces of mozzarella: 311 mg
Cheese also provides additional nutrients like protein, phosphorus and vitamin A.
4. Fortified Dairy Alternatives
Many non-dairy milks and yogurts are fortified with calcium and often vitamin D too. Just one cup provides:
- Calcium-fortified soy, rice or almond milk: 200500 mg
- Calcium-set tofu prepared with calcium sulfate: 150400 mg
However, foods fortified with calcium tend to be less bioavailable than dairy products containing the same mineral naturally.
5. Canned Fish With Bones
Consuming canned fish with the bones included, such as sardines and salmon, is an easy way to get highly bioavailable calcium. Just 3 ounces (85 grams) of sardines contains 325 mg.
Canned salmon with bones has about 181 mg per 3-ounce can, while canned mackerel and tuna have 88116 mg per can.
6. Certain Seeds
Many seeds provide calcium along with healthy fats, protein and fiber. For example, 1 ounce (28 grams) of:
- Chia seeds: 177 mg
- Sesame seeds: 88 mg
- Poppy seeds: 126 mg
Tahini butter made from sesame seeds provides 126 mg of calcium per 2 tablespoons.
7. Beans and Lentils
Beans and lentils are rich in protein and fiber. They also provide significant amounts of calcium, including:
- Chickpeas: 80 mg per half cup (86 grams)
- Baked beans: 120 mg per half cup (113 grams)
- Lentils: 19 mg per half cup (99 grams)
- White beans: 113 mg per half cup (100 grams)
Beans also contain magnesium and potassium, which work with calcium to regulate muscle function and improve bone health.
8. Some Leafy Greens
Greens like kale, watercress, collard greens, turnip greens and bok choy are low in calories but rich in calcium and other nutrients that support skeletal health.
For instance, just one cup (94 grams) of cooked collard greens boasts an impressive 266 mg.
Other greens contain less significant amounts but are still worth including as part of an overall healthy diet.
9. Broccoli and Broccoli Raab
In addition to containing over 30 beneficial nutrients, broccoli has 116 mg of calcium per cooked cup (156 grams).
Broccoli raab or rapini is an even richer source, providing 150 mg per cooked cup (140 grams).
10. Bok Choy
Chinese cabbage, also known as bok choy or pak choi, has 74 mg of calcium per cooked cup (170 grams).
Stir fries made with bok choy or Chinese cabbage are an easy way to add more of this cruciferous vegetable and its calcium to your diet.
11. Oranges
While not as rich in calcium as milk products, oranges still provide ample amounts:
- Navel oranges: 70 mg per medium fruit
- Valencia oranges: 5060 mg per medium fruit
Oranges also contain antioxidants like vitamin C and flavanones that can benefit bone health.
12. Edamame
Soybeans picked before ripening, known as edamame, are a popular snack and versatile ingredient. Just one cup (155 grams) of boiled edamame has about 98 mg of calcium.
Look for shelled edamame in the freezer section of most grocery stores.
13. Figs
Dried figs supply significant amounts of calcium in addition to antioxidants, fiber and other essential nutrients:
- Dried Black Mission figs: 120 mg per 1 fig
- Dried Turkish figs: 16 mg per medium fig
- Dried Calimyrna figs: 35 mg per medium fig
For variety, add figs to salads, baked goods like muffins or blend them into smoothies.
14. Whey Protein
Whey protein might not be a whole food, but it provides an impressive 109 mg of calcium per scoop (28 grams). Its a popular supplement among bodybuilders and athletes.
In addition to promoting muscle growth and recovery, whey protein may protect bone health and prevent osteoporosis.
15. White Beans
All beans are naturally rich in protein, fiber and micronutrients, but white beans are particularly high in calcium:
- Great northern beans: 120 mg per cooked cup (149 grams)
- Navy beans: 126 mg per cooked cup (132 grams)
- Cannellini beans: 92 mg per cooked cup (156 grams)
The versatile white bean is perfect for soups, spreads like hummus, added to salads or made into burgers.
16. Blackstrap Molasses
Just one tablespoon (20 grams) of molasses provides 137 mg of calcium, in addition to impressive amounts of iron, magnesium and potassium.
As a sugar product, blackstrap molasses should be consumed in moderation but can make a nutritious replacement for refined sugar.
17. Almonds
Natural raw almonds are an excellent source of dietary calcium, providing 86 mg per ounce (28 grams). That same serving also contains generous amounts of fiber and monounsaturated fatty acids that support heart health.
However, almonds are very calorically dense, so portion sizes should be monitored.
18. Amaranth
This pseudocereal or seed is eaten as a grain but is naturally gluten-free. Cooked amaranth is high in many nutrients including 116 mg of calcium per cooked cup (246 grams).
Amaranth has a nutty flavor and can make a great hot breakfast porridge or added to dishes like stews.
The Bottom Line
Getting enough calcium is crucial for proper growth and development, muscle and nerve health, and protecting your bones. While supplements are available, improving your diet should come first.
Many foods naturally rich in calcium like dairy, greens, seeds, beans and canned fish with edible bones can help you meet your daily needs.
Aim for 1,0001,200mg of calcium per day from food sources before considering supplements if needed.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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