Top High Calcium Cereals for Strong Bones

The Benefits of High Calcium Cereals

Calcium is a crucial mineral that plays many important roles in the body. Consuming enough calcium is vital for building and maintaining strong bones and teeth. It also supports proper functioning of muscles, nerves, hormone secretion, and heart rhythm. While dairy products contain high amounts of calcium, cereals fortified with calcium can be an excellent plant-based source of this mineral.

High calcium cereals provide a boost of calcium to help you meet your daily needs. They offer a convenient way to increase calcium intake, especially for those who don't consume many dairy products. Let's explore the top high calcium cereal options, their nutrition facts, health benefits, and how to shop for the best products.

Benefits of Consuming Enough Calcium

Here are some of the key benefits that getting adequate calcium provides:

• Builds strong bones and teeth
• Prevents osteoporosis and fractures
• Allows proper muscle contraction
• Regulates heart rhythm
• Aids in nerve transmission
• Helps balance hormone levels

Given calcium's far-reaching roles in the body, it's essential to meet the recommended daily intake through foods and supplements. High calcium cereals can be a tasty way to increase calcium consumption.

Recommended Daily Calcium Intake

The recommended dietary allowance (RDA) for calcium varies by age group:

• 1-3 years: 700mg
• 4-8 years: 1000mg
• 9-18 years: 1300mg
• 19-50 years: 1000mg
• 51-70 years: 1200mg
• 70+ years: 1200mg

Pregnant and breastfeeding women need 1300mg per day. Consuming high calcium foods and beverages can help meet your RDA for this essential mineral.

Top High Calcium Cereals

Many popular breakfast cereal brands now offer options specifically formulated with extra calcium. Here are some top high calcium cereals to consider:

Special K High Calcium Cereal

Kellogg's Special K High Calcium cereal provides 1,000mg of calcium, 100% of the recommended daily value, per serving. It also includes vitamin D to aid calcium absorption. The light, crunchy flakes make a satisfying high calcium breakfast.

Total Raisin Bran

A 3/4 cup serving of Post's Total Raisin Bran offers 1,000mg of calcium. Besides the calcium, it provides 6g of fiber and a variety of vitamins and minerals. The wheat, bran, and raisin blend makes for a tasty calcium-rich choice.

Nature's Path Optimum Calcium

Optimum Calcium from Nature's Path provides 500mg calcium and 10mcg vitamin D per serving. It uses plant-based sources of calcium like oats, quinoa, and chia. It's also organic, non-GMO, gluten-free, and vegan.

Kashi GoLean Crunch

Kashi GoLean Crunch cereal is packed with protein, fiber, and 45% of the daily value for calcium. A 1 cup serving provides 500mg of the mineral. It offers a crunchy multi-grain cereal ideal for breakfast or snacking.

General Mills Fiber One Cereal

The various Fiber One cereals from General Mills are excellent choices for extra calcium and fiber. Options like Fiber One Original and Fiber One Honey Clusters contain 40% of the daily value from 500mg per serving.

Multi-Grain Cheerios

A 1.25 cup serving of Multi-Grain Cheerios from General Mills offers 500mg of calcium, or 50% of the recommended daily allowance. This heart-healthy oat cereal also provides important nutrients like vitamin D.

Quaker Natural Granola Oats & Honey

Quaker's organic granola cereal contains 35% of the RDA for calcium with 450mg per serving. It offers clusters baked with oats, honey, and nuts for crunch and 8g of whole grains per portion.

Bob's Red Mill Paleo-Style Muesli

Bob's Red Mill Paleo Muesli features 450mg of calcium per serving from bone broth protein, seeds, and nuts. It's gluten-free, grain-free, dairy-free, and ideal for Paleo, Whole30, or low-carb diets.

Ezekiel 4:9 Sprouted Whole Grain Cereal

A serving of Ezekiel 4:9 cereal contains 250mg of calcium, or 25% DV, along with complete protein, fiber, vitamins, and minerals. It's made from sprouted whole grains and legumes for enhanced nutrition.

Health Benefits of High Calcium Cereals

Making one of these high calcium cereals part of your regular breakfast lineup provides several potential health benefits:

Stronger Bones

The extra calcium fortification in these cereals supports building and maintaining bone density to prevent fractures and osteoporosis.

Muscle and Nerve Function

The calcium and vitamin D in these cereals aid proper muscle contraction and nerve conduction throughout the body.

Lower Fracture Risk

Postmenopausal women who consume adequate calcium reduce their risk of suffering osteoporosis-related bone fractures.

Heart Health

Calcium has been shown to support heart health by regulating blood pressure, cholesterol, and inflammation.

Weight Control

Calcium supplementation has been associated with enhanced weight and fat loss, especially in those consuming calcium-rich dairy.

What to Look for in High Calcium Cereals

When shopping for a nutritious high calcium cereal, look for these beneficial features:

• At least 350mg calcium per serving - Look for cereals providing 35% or more of the daily value.
• Added vitamin D - Vitamin D aids absorption and utilization of the calcium.
• Whole grains - Choose whole grain options for extra fiber and nutrients.
• Low in sugar - Select cereals with 10g or less sugar per serving.
• No artificial additives - Avoid cereals with artificial colors, flavors or preservatives.

Checking the ingredient list can help you identify the healthiest sources of calcium and other beneficial ingredients.

Tips for Adding More High Calcium Cereal

Here are some easy ways to incorporate more high calcium cereal into your routine:

• Make it your go-to breakfast - Swap out your regular cereal for a high calcium variety.
• Use it as a snack - Enjoy a bowl in the afternoon for an energy-boosting treat.
• Add to yogurt or oatmeal - Mix in some crunchy high calcium cereal to boost nutrition.
• Use as a topping - Sprinkle on fruit, salads, baked goods or ice cream.
• Make cereal treats - Create bars or no-bake cookies with nut butter and your favorite cereal.

Get creative with ways to add these cereals into smoothies, trail mixes, granola bars, and other recipes too.

Other High Calcium Foods

While high calcium fortified cereals are helpful, getting calcium from natural food sources is important too. Here are some other foods loaded with calcium:

• Yogurt
• Milk
• Cheese
• Sardines
• Collard greens
• Fortified orange juice
• Tofu
• Salmon
• Bok choy
• Figs

Consuming a balanced diet with a variety of these high calcium foods and calcium-fortified items can help you meet your daily needs for this mineral.

Calcium Deficiency Signs and Symptoms

Potential signs of low calcium levels or deficiency include:

• Muscle cramps or spasms
• Numbness or tingling
• Seizures
• Brittle nails
• Memory loss or confusion
• Muscle weakness
• Bone fractures
• Depression
• Difficulty sleeping

Increasing calcium intake through high calcium foods and supplements can often prevent or alleviate these symptoms.

Putting It All Together

Getting enough calcium is crucial at all life stages for building and maintaining strong bones, regulating hormones, enabling muscle and nerve function, and supporting overall health.

High calcium fortified cereals are an easy and delicious way to increase your daily calcium intake, especially if you don't consume many dairy products. Look for options with at least 350mg calcium and added vitamin D per serving.

Pair your high calcium cereal with other calcium-rich foods like yogurt, cheese, greens, tofu, and fish to meet your daily requirements. Your bones and body will thank you.

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.