17 Calcium-Rich Foods

 

In addition to being the most prevalent mineral in the body, calcium is also crucial for maintaining optimal bodily function. Dairy products and many other meals can help you maintain healthy calcium levels and prevent calcium insufficiency.

Much of your bones and teeth are composed of calcium, which is also important for heart health, muscular function, and nerve signaling.

The recommended daily intake of calcium for most adults is 1,300 mg, however, older adults, postmenopausal women, and adolescents need to take more calcium than this.

Even though dairy products—such as milk, cheese, and yogurt—are particularly high in calcium, many of calcium sources don't involve dairy.

The vital mineral calcium helps to strengthen our bones. Nearly every type of cell in the body, including muscles and other systems, uses calcium in one way or another. Calcium is used by your body to strengthen and maintain your teeth and bones so they can carry out their functions without difficulty. 

Rigid and protective of internal organs, bone stores minerals, makes red and white blood cells and gives the body support. It is rich in calcium, which strengthens and lubricates our bones. Our bodies produce less calcium as we age, which weakens our bones. It applies to everyone, regardless of age, and at any stage of life. This is the rationale for your doctor's constant advice to increase your intake of foods high in calcium.

1-Seeds:

A lot of seeds, like chia, sesame, celery, and poppy seeds, are rich in calcium. Seeds are little nutritional powerhouses.

For example, a single tablespoon (9 grams) of poppy seeds has 127 mg of calcium, which is 10% of the Daily Value (DV) that is advised.

Nutritious lipids and proteins are also found in seeds. Omega-3 fatty acids derived from plants, for instance, are abundant in chia seeds.

One tablespoon (nine grams) of sesame seeds provides 7% of the Daily Value (DV) for calcium, along with other minerals like manganese, copper, and iron.

2-Cheese:

The majority of cheeses are excellent sources of calcium. The highest is found in parmesan cheese, which has 242 mg, or 19% of the DV, per ounce (28 grams).

Less often, the softer the cheese. One ounce (28 grams) of Brie, for example, only provides 52 mg or 4% of the DV.

Moreover, calcium from dairy products is absorbed by the body more readily than calcium from plant sources.

Protein is also found in cheese. A cup of cottage cheese contains 23 grams of protein.

Furthermore, aged, hard cheeses have a low lactose content by nature, which helps those who are lactose intolerant digest them more easily.

Regular consumption of milk and yogurt was associated with a lower incidence of metabolic syndrome, which is associated with an increased risk of heart disease, stroke, and type 2 diabetes, according to another research.

But remember that full-fat cheese can include a lot of calories and saturated fat. A lot of sodium is also included in some cheeses, so some people may need to reduce their intake.

3-Oranges:

Oranges are among the fruits that are highest in calcium content; a single orange contains about 60 milligrams of calcium. 

You can purchase orange juice that has been fortified with calcium at the grocery store to get an extra mineral boost. Some fortified juices contain a well-absorbed form of calcium citrate malate. 

4-Yogurt:

A great source of calcium is yogurt.

Probiotics, a class of helpful bacteria that can strengthen the immune system, strengthen the heart, and improve nutrient absorption, are also abundant in many varieties of yogurt.

A cup (245 grams) of plain yogurt has a generous amount of potassium, phosphorus, and vitamins B2 and B12. It also includes 23% of the Daily Value for calcium.

Since one cup (245 grams) of low-fat yogurt contains 34% of the Daily Value for calcium, it may even be higher.

However, Greek yogurt has less calcium than regular yogurt, even though it's a wonderful method to obtain more protein in your diet.

 5-Okra:

The nutritional value of half a cup (about 80 grams) of cooked okra is roughly 62 milligrams of calcium (6 percent DV).

Okra is a high-fiber food that contains soluble fiber in the form of gums and pectins, which make up half of its nutrients. There's also over ten percent of the necessary folic acid and vitamin B6 levels.

6-Canned Salmon and Sardines:

Because their bones are edible, canned salmon and sardines are excellent sources of calcium.

Sardines in a 3.75-ounce (92-gram) can contain 27% of the Daily Value (DV), while salmon in a 3-ounce (85-gram) can contain 19%.

Omega-3 fatty acids and high-quality protein from this oily fish can help maintain the health of your skin, brain, and heart.

Mercury levels in seafood can vary, but smaller species, like sardines, have lower concentrations. Furthermore, large concentrations of selenium, a mineral that can both prevent and reverse mercury damage, are found in both sardines and salmon.

7-Lentils with Beans:

Lentils and beans are rich in micronutrients such as iron, zinc, folate, magnesium, and potassium, as well as fiber, protein, and other macronutrients.

Winged beans, for example, have a respectable amount of calcium as well—244 mg, or 19% of the Daily Value, in only one cooked cup.

Another excellent source is white beans; one cup (179 grams) of cooked beans has 12% of the Daily Value. Less is found in other types of beans and lentils, with a cup containing only 3-4% of the DV (175 grams).

It's interesting to note that many of the health benefits associated with plant-based diets are attributed to beans. Indeed, studies indicate that eating beans may help lower your risk of type 2 diabetes and LDL (bad) cholesterol levels.

8-Almonds:

Almonds have some of the highest calcium content of any nut. A mere ounce (28 grams), or roughly 23 nuts, of almonds provides 6% of the Daily Value.

Almonds offer protein, healthy fats, and 3.5 grams of fiber every ounce (28 grams). They're also a great source of manganese, magnesium, and vitamin E.

Consuming nuts may also help reduce body fat, blood pressure, and several other metabolic disease risk factors.

9-Leafy Greens:

Many leafy green vegetables, such as kale, collard greens, and spinach, are rich in calcium and are very healthful.

For example, 268 mg, or almost 21% of the daily required amount, of calcium may be found in 1 cup (190 grams) of cooked collard greens.

Be aware that certain types, like spinach, contain a lot of oxalates, which are organic substances that bind to calcium and prevent it from being absorbed.

Therefore, even while spinach has a high calcium content, it is not as effectively absorbed as other low-oxalate, high-calcium greens like kale and collard greens.

10-Sweet Potatoes:

A large sweet potato has 68 mg of calcium. These veggies are also high in vitamins A and C and potassium.

An essential antioxidant, vitamin A may support healthy vision, aging-resistant skin, and cancer prevention.

Sweet potatoes have few calories and fat by nature. Some places of the world find them popular as a side dish.

11-Rhubarb:

In addition to calcium, vitamin K, and fiber, rhubarb also contains trace levels of other vitamins and minerals.

Moreover, it has prebiotic fiber, which is a kind of fiber that helps encourage the development of beneficial bacteria in your stomach.

Because rhubarb has a lot of oxalates, much of the calcium is not absorbed, just like spinach. Actually, according to a 2015 research, your body can only absorb about 5% of the calcium in rhubarb.

However, rhubarb still contains some calcium, even if you're just getting a tiny quantity from it. A cup (122 grams) of raw rhubarb has 105 mg of calcium or roughly 8% of the Daily Value.

12-Soy Milk:

The calcium content of one cup of fortified soy milk is similar to that of one cup of cow's milk. Selecting a product that has been enriched with calcium carbonate is crucial.

In comparison to whole milk with lactose, soy milk has less saturated fat and is higher in vitamin D.

13-Foods Fortified:

Eating fortified foods, such as cereals, can help you get the recommended amount of calcium each day.

Indeed, a serving of some cereal varieties can contain up to 1,000 mg (100% of the DV) - and that's before milk is added.

But remember that your body can't process that much calcium at once, so it's advisable to spread it out over the day.

Calcium can also be added to flour and cornmeal for fortification. For this reason, there are considerable levels in several breads, tortillas, and crackers.

14-Fig:

Antioxidants and fiber are abundant in dried figs.

Compared to other dried fruits, they also contain higher calcium. In actuality, a 1.4-ounce (40-gram) serving of dried figs provides 5% of the Daily Value for calcium.

Additionally, figs are an excellent source of vitamin K and potassium, two elements that are critical for the health of bones.

15-Tofu:

For the most part, tofu is a great source of calcium. However, the amount of calcium in a half cup varies based on the brand and firmness, ranging from 275 to 861 mg.

Read the labels carefully and choose tofu that contains calcium salt (manufacturers use it as a coagulant) if you want to benefit from the calcium.

16-Whey Protein:

Milk contains a form of protein called whey, the health benefits of which have been extensively researched. It is also a great source of protein and contains a lot of quickly absorbed amino acids, which aid in the development and repair of muscles. Whey contains a lot of calcium. Additionally, some research has demonstrated that diets high in whey can promote weight loss and enhance blood sugar control.

17-Milk:

One of the greatest and most accessible sources of calcium is milk.

306–325 mg can be found in one cup (237 mL) of cow's milk, depending on whether it is whole or nonfat. Dairy products also include very well-absorbed calcium.

Milk also contains protein, vitamin D, and vitamin A in good amounts.

Another great source of calcium is goat's milk, which has 327 mg per cup (237 mL).