Calcium is one of the most abundant nutrients in our body, and it can be found in a large number of foods as well as beverages. Actually, there is no need for you to just get a daily dose of calcium from dairy products. Therefore, if you want to increase your intake of calcium through diet, read this article right now.
In this article, we will show you the benefits of calcium for human health as well as some of the best sources of calcium from the nature you can make use to increase your intake of this essential mineral. So, if you are deficient in calcium or simply, you want to know how to get this mineral through diet, you should keep both of your eyes on this interesting article.
We all know that calcium is very important for teeth and bone health, but this mineral also offers many other health benefits such as maintaining healthy blood vessels, regulating blood pressure as well as preventing insulin resistance.
Low levels of calcium intake can associate with reduced bone mass and increased bone fracture rates. Calcium also helps your teeth develop fully and simultaneously protect them from decay.
The calcium in the body can be found in the bones, teeth tissues, and fluids. The calcium has the following functions:
According to a study, adults should get about 1,000 mg of calcium daily. Children aged 4-18 should get 1,300mg of calcium per day. Women over 50 and people over 70 should get about 1,200mg of calcium per day. However, only 16% of females aged 20 to 29 get enough recommended daily intake of calcium.
Calcium is found mostly in milk, cheese, and yogurt, but dairy products are not the only dietary sources for you to fill up on this mineral. Seafood, leafy greens, fruits, legumes, beans, fortified drinks, etc. also contain a high content of calcium. Here is a list of calcium-rich foods and beverages that you should consider including in your routine diet for good.
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This is the first one of the best sources of calcium coming from nature on the planet that we want to mention in this article and want all of our readers to consume for good. Actually, this fish has the high content of calcium. You can have fried salmon for meals because they can help you maintain your weight. In 100g of pink salmon, you can take in about 282mg of calcium.
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Canned salmon is a great way for you to increase your intake of calcium. The fact is that there are bones in canned salmon and they hold all the calcium, so these bones should be mashed up with the salmon meat. However, the canning process may soften the salmon’s bones, so they will easily break apart and not be noticed when mixing with other contents in the can. For a boost of omega 3s and calcium, you can try making salmon cakes.
Sardines are also a great food source of calcium. An ounce can of sardines offers 35% of the RDI, Besides, these oily fish also offer omega-3s and high-quality protein, and they are good for skin, brain, and heart health.
Most types of cheese are great calcium sources. Parmesan cheese has the highest content of calcium with 331mg of calcium per ounce of cheese. Meanwhile, softer cheeses may have less. Plus, the calcium found in dairy products can be more easily absorbed than the calcium taken from plant sources. Also, many varieties of cheese are rich in protein like cottage cheese. And, hard cheeses are often low in lactose, making them easier to digest for those with lactose intolerance.
Addition to this, dairy products may offer additional health benefits, including reducing the risk of developing heart disease. Another research found that consuming cheese on a daily basis was associated with a reduced risk of metabolic syndrome, which may increase the risk of developing stroke, heart disease, and type-2 diabetes. Nonetheless, keep in mind that full-fat cheese is rich in fat and calories as well. Plus, most types of cheese are also rich in sodium. Therefore, you should not consume cheeses too much.
Milk is known as one of the best food sources of calcium given by the nature on the planet. A cup of cow milk contains 276 – 352mg of calcium, depending on whether it is non-fat or whole milk. Also, the calcium found in dairy products can also be absorbed well. Addition to this, milk is a great source of vitamin A, vitamin D, and protein. Goat's milk is another great calcium source, providing about 327mg of calcium per cup.
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When it comes to natural sources of calcium, you should not ignore almonds. Almonds are extremely rich in calcium and an ounce of almonds provides 8% of the RDI. Also, almonds provide fiber, healthy fats, manganese, vitamin E, magnesium as well as protein. Eating almonds may help reduce body fat, blood pressure and other risks for metabolic disease.
One of the natural sources of calcium that we want to mention in this article is kale. According to a study, two cups of raw kale provides 201 mg of calcium. This superfood is also perfect to serve as the base of salad when cutting into thin strips. A salad with kale, avocado, and apricots is a great choice for springtime meals.
Seeds are high in calcium and some of them include poppy, celery, sesame, and chia seeds. For example, 1 tbsp. of poppy seeds provides 13% of the RDI for calcium while sesame seeds provide 9% of the RDI. Also, seeds are rich in protein, copper, manganese, iron, and healthy fats. Actually, seeds are natural sources of calcium that you should not look down, yet try to consume them for good.
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Yogurt is a great source of calcium that you should know and then consume for good. Many varieties of yogurt are rich in live probiotic bacteria as well. A cup of plain yogurt provides 30% of the RDI. Moreover, it also has vitamin B2, vitamin B12, potassium, and phosphorous. Low-fat yogurt may contain a higher content of calcium, with about 45% of the RDI per one cup.
While Greek yogurt provides extra protein, it also provides less calcium than other regular yogurts. A study has shown that eating yogurt can improve metabolic health and reduce the risks of metabolic diseases, such as heart diseases and type-2 diabetes.
Interestingly, according to a study [1], beans are a healthy food that may help reduce “bad” cholesterol levels and lower the risk of getting type 2 diabetes. Beans and lentils are also rich in fiber, folate, iron, zinc, protein, magnesium, and potassium. Some varieties have a large amount of calcium as well. One single cup of cooked wing beans provides 244 mg of calcium. Also, white beans are a great source of calcium, with one cup of cooked white beans offering 13% of the RDI. Other kinds of beans and lentils contain less calcium content, ranging from 4 to 6% of the RDI.
Broccoli is a great food source of calcium and offers health benefits as well. A cup of cooked broccoli provides about 63mg of calcium. If you want to manage your weight and get your daily requirement of calcium, you should consider including broccoli in your meals.
Celery is one of the best natural sources of calcium that you should know and then try to add it to your routine diet for good. About 2 ½ cups of celery will provide you with 85mg of calcium. Celery can be blanched, consumed as a snack, combined with brown bread or cooked as other side dishes for dinner.
Dried figs have high contents of antioxidants and fiber. Also, they contain more calcium content than that of other dried fruits. Actually, 28g of dried figs provide 5% of the RDI. Plus, figs also provide high amounts of vitamin K and potassium. For a sweet treat, dried figs have antioxidants and fiber. Figs are low in calories, making them a great choice for those who want to lose weight. They can be served as a midday snack or added to a creamy jam.
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Rhubarb contains calcium, fiber, vitamin K and other essential nutrients. Also, it is rich in prebiotic fiber, which can boost the formation of healthy bacteria in the gut. Like spinach, so much of the calcium taken from rhubarb is not absorbed. However, the calcium content of rhubarb is quite high. So, a cup of cooked rhubarb still provides 87mg of calcium.
Edamame and tofu are other great sources of calcium. A cup of edamame provides 10% of the RDI of calcium. Also, edamame is a great source of protein and provides all your daily requirement of folate in one serving. Tofu also has a high content of calcium. Half a cup of tofu provides 86% of the RDI.
In 100g of green snap beans, you can take in 36mg of calcium. They can be eaten in the form of raw veggies, in boiled or soups. When cooked, 125g of green snap beans provide about 54mg of calcium.
Amaranth is super nutritious. It is a great source of folate, manganese, iron, magnesium, and phosphorous. One cup of cooked amaranth provides 116 mg of calcium, satisfying 12% of the RDI. Even, amaranth leaves contain more calcium content, providing 28% of the RDI. The amaranth leaves are also rich in vitamins A and C.
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Also considered as Chinese cabbage, bok choy is a great source of calcium for you. Two cups of bok choy will provide 148mg of calcium. Besides, it is also rich in vitamin A, vitamin C, and fiber. Stir-fry bok choy with olive oil and garlic for a great side dish.
Eggs are a well-known source of calcium, so you can include one egg in your daily diet to increase your intake of calcium. A boiled egg has about 50mg of calcium. However, chicken contains a low content of calcium with 13mg of calcium per 100g of meat.
There are other natural sources of calcium that we want to mention in this article. So, keep reading this entire article and then try to include these calcium-rich foods in your routine diet for good.
Collards are a great calcium source. One cup of boiled collards provides about 355mg of calcium. In addition to meeting more than 1/4 of your daily requirement of calcium, this veggie is also packed with vitamin A, which is a good nutrient for eye health. Although collard greens are often cooked with butter and bacon, they also taste well with garlic and olive oil.
Even if you do not like drinking milk, you can take calcium from fortified drinks. A cup of fortified soy milk satisfies 30% of the RDI. Other types of seed and nut-based milk can be fortified with higher calcium content. Besides, orange juice can be fortified as well, offering about 50% of the RDI.
Another great way to get calcium is to consume fortified foods. Some kinds of cereal can provide 1,000mg of calcium per serving. Nonetheless, remember that the body cannot absorb all of that calcium content at once, so it is the best way for you to spread your intake of calcium throughout the day. Cornmeal and flour may be calcium- fortified as well, so some bread, crackers, and tortillas contain a high content of calcium.
According to a study about health benefits of whey protein powder [2], whey protein can be found in milk and it offers many health benefits. It is rich in protein and quickly-digested amino acids. Some studies have shown a link between whey-rich diets and improved blood sugar control and weight loss. Addition to this, whey protein is also high in calcium. A 1-ounce serving of whey protein powder provides 20% of the RDI.
Berries are a great source of calcium in food for you to choose from. You can add berries to a fruit salad or a berry smoothie. About 100g of blackberries has about 32mg of calcium while 100g of strawberries has about 15mg of calcium. Raspberries are another calcium source. About 100g of raspberry has about 22mg of calcium.
When you are looking for the best sources of calcium to make use every day, you should not skip out jujube – a wonderful natural ingredient that many people love and use every day. Dried jujubes provide 8% of your DV of calcium, with 100g of dried jujubes providing 79mg of calcium. Besides, jujubes are also a great source of vitamin C, iron, and magnesium, with each of jujube satisfying about 9% of your daily values.
Prune is a great energy booster, with 100mg providing 241 calories. Prunes are rich in dietary fiber and low in sodium. Dehydrated prunes provide 72mg of calcium while their moisture-rich version just provides 43 mg of calcium.
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Tamarind is often used as a spice rather than being consumed as a fruit in India. However, it offers you a good amount of calcium. About 100g of tamarind provides 74mg of calcium, meeting 7.4% of your daily value. Moreover, you get 628mg of potassium with 20% of the daily recommended dose of dietary fiber.
Dried dates are a great source of calcium and they are also a potential powerhouse of energy. About 100g of Medjool dates provides you with about 64mg of calcium, meeting about 6% of your daily recommended value. Also, you get 39mg of calcium per 100 of the Deglet Noor dates.
While 100g of seedless raisins provide you with about 53mg of calcium, the other seedless variant provides 50mg of calcium. Besides, the seeded variant offers you much less, about 28mg of calcium per 100g.
About 85mg of canned shrimps provide about 123mg of calcium while a cup of canned crabs provides 123mg of calcium. Actually, they are known as great sources of calcium that you should know, especially if you are deficient in calcium.
These beans are packed with calcium, folate, potassium, and other essential nutrients. You can use these black-eyed peas instead of the fat-filled mayo to pump up your sandwich or appetizer. A half cup of canned black-eyed peas provides 185mg of calcium.
Read also: 29 Super Foods High in Folic Acid for Pregnant Women
This leafy green is packed with calcium, folate, and antioxidants, which could help in improving physical and mental health. You can try sautéing turnip greens as a side dish or spicing up and then make a turnip tart. A cup of cooked turnip greens provides 197mg of calcium.
Apart from fish, seaweed is also rich in calcium, iodine, and fiber. A cup of raw seaweed provides 126mg of calcium, meeting 13% DV. Have a bowl of risotto with this seaweed or make a classic miso soup.
Many grains and cereals are fortified with calcium. And instant oatmeal can offer you the same benefits as old-fashioned oatmeal. A cup of instant oatmeal provides 187mg of calcium. Actually, it is a quick breakfast choice that is packed with fiber and calcium. Just opt for the versions without added sugar.
Cheerios are known for their ability to lower cholesterol, but they are also packed with calcium. A cup of cheerios provides 114mg of calcium, meeting 14%DV. You can enjoy them with soy or skim milk and some sliced strawberries for extra flavor.
Choose this veggie for a calcium-rich salad, with 63mg of calcium for ½ cup of arugula. Moreover, one cup of arugula just contains 5 calories, so adding a few servings of arugula to your diet is a great way to fulfill more than 1/3 of your recommended daily value of calcium.
Soybeans can power up your diet with protein and omega-3s, which help decrease inflammation, increase energy, and reduce the risks of getting cardiovascular diseases. A half cup of soybeans provides 100mg of calcium.
When it comes to best sources of calcium on the planet coming from the Mother Nature, okra may be one of your choices. Okra is a calcium-rich vegetable and a cup of well-cooked okra can provide about 175mg of calcium. You can add okra to your meals by using it as a side dish along with other dishes like chicken or beef. Actually, this will help increase the nutritional content of your meal.
Popeye's favorite snack is another calcium source that you should know. A half cup of cooked spinach provides 120mg of calcium, meeting 24% of your daily calcium value. Moreover, according to a research about nutrition facts [3], spinach is also a wonderful source of vitamin A, vitamin K, iron, folate, zinc, and potassium. You can add spinach to your salads, curries or soups. Additionally, you can combine this leafy green with other continental dishes as well. For example, you can combine spinach with pasta dishes for a boost of calcium as well as other nutrients.
Oranges are a great source of calcium that you should not skip out. You can eat oranges, drink orange juice or make fruit salads, cakes and smoothies. About half a cup of oranges will provide about 50mg of calcium.
Other best sources of calcium in food that you should know and then try to consume more must include kelp as it is very wonderful and can bring about a lot of benefits for the human health. Actually, kelp is made by combining seaweed with some rice balls. Also, it can be consumed in other forms. If it is eaten raw or blanched, a cup of kelp can provide about 135mg of calcium.
Sesame seeds can be roasted and sprinkled over meat dishes or chicken or used as a coating for many snacks. Also, they can be combined with veggies as they have a unique taste. Half a cup of sesame seeds can provide 500mg of calcium. So, start including sesame seeds to your regular meals as soon as possible.
See more: 15 Benefits of Sesame Oil for Skin Care
This is also one of the greatest sources of calcium for you. About 100g of watercress can provide about 120mg of calcium. Therefore, if you have a calcium deficiency and want to deal with this condition, you should consider adding more of this veggie to your routine daily for good.
Nuts are tasty and crunchy and you can consume nuts if you are not concerned about their oil content and calories. About 10 Brazil nuts can provide 90mg of calcium. Besides, Brazil nuts are also rich in essential nutrients such as calcium.
About 100g of this calcium-rich fruit can give you 215mg of calcium, meeting about 21% of your recommended daily intake of calcium. As a result, if you are prone to a calcium deficiency, you should consider including more of this food in your routine diet as soon as possible.
About 100g of olives provides 88mg of calcium. Addition to this, olives are also rich in iron, meeting about 18% of recommended daily intake. Also, you can get 12% of RDI of fiber from the same quantity of this fruit.
Check more: Olive Oil for Skin Care – 15 Uses & Benefits
These fruits provide vitamin A and vitamin C, and both of them have intense antioxidant powers. Addition to this, you can get approximately 62mg of calcium from 100g of kumquats.
Do you want to know other natural sources of calcium that you should consume more to increase your intake of calcium? Continue to read this entire article and then try to add these calcium-rich foods to your daily diet for good.
This fruit is high in calories when 100g of Zante currants provides about 283 calories. It is also rich in calcium with 89mg of calcium in 100g serving. Also, it is rich in potassium with this quantity offering 892 mg.
You can get 58mg of calcium from 100g of prickly pears. According to a study about prickly pear fruit benefits [4], these fruits can protect you from many health conditions such as cancer, osteoporosis, hypertension, stroke, diabetes and cardiovascular disorders. Moreover, these fruits are low in calories, so you can consume more of these fruits without worrying about weight gain.
Dehydrated apricots are better calcium sources rather than fresh and dried apricots, with about 61mg of calcium in 100g serving of apricots. The fresh apricots provide 13mg of calcium while dried apricots are better with 55mg of calcium.
In fact, apricots are known as great sources of calcium that you should not look down, especially if you are more likely to have a deficiency of calcium.
They are great sources of vitamin A, antioxidants as well as flavonoids. About 100g of these currants provide nearly55mg of calcium. They are also rich in other essential minerals such as potassium, magnesium, as well as manganese and all of them are effective in improving the metabolism.
You should choose the frozen version of pineapples for the highest content of calcium. Also, make sure that your concentrate also has no sugar. The fresh pineapple slices provide about 13mg of calcium while its concentrated forms can offer 39 mg of calcium.
This fleshy fruit provides about 40mg of calcium in 100g serving. Besides, this fruit is also a great choice for lactating and pregnant women. In fact, this is known as one of the best sources of calcium that you should know and then try to consume more to increase your intake of calcium without taking calcium supplements.
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Kiwi is known as a refreshing tropical fruit. About 100g of wiki provides about 34mg of calcium while the Golden Kiwi provides just 20mg of calcium. Both of these versions provide you with nearly 60 calories per 100g serving.
This is another one among the best sources of calcium that you should know and then try to consume more for good. Dried litchi contains 277 calories per 100g serving and 33mg of calcium. Also, dried litchi is rich in dietary fiber and vitamin C, satisfying about 18% of DV for fiber and 305% of DV for vitamin C. That is a great reason for you to include some dried litchis in your daily diet.
When you have a sweet tooth, it is advised to go natural and one of your options is blackstrap molasses. Blackstrap molasses are richer in flavor than other regular molasses. They are also rich in iron, calcium, and other essential vitamins. One tablespoon of blackstrap molasses provides 172mg of calcium. Moreover, it is a great sweet addition to your dishes. However, if you have diabetic problems, avoid these highly-sweetened foods.
This is the last one of the best sources of calcium that we want to mention in this entire article and want all of our readers to consider taking if you cannot get calcium through diet. If you have a calcium deficiency and cannot get enough of this mineral by consuming calcium-rich foods, you can consider taking calcium supplements. However, before taking them, you should consult your doctor to know about your proper dosage and use. Besides, calcium supplements can have potential interactions with other medications.
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After discovering top 56 best sources of calcium in food, we hope that you and other readers of AllRemedies can try to include these calcium-rich foods on this list in your routine diet as soon as possible. If you know anybody else around you who are prone to calcium deficiency, remember to share this list with them and then stimulate them to consume more of these calcium-rich foods for good. One more thing, if you have any idea about this article or know other great food sources of calcium, share them with us right now in the comment box below.
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