Top 10 Calcium-Rich Foods

Calcium plays a critical role in blood clotting, assisting with muscular contraction, and regulating regular heartbeats and nerve activity. Strong bones and teeth are commonly associated with calcium. The body stores about 99% of its calcium in the bones, with the remaining 1% being present in the blood, muscle, and other tissues. The body attempts to maintain a constant level of calcium in the blood and tissues so that it can carry out these essential everyday tasks. Internal organs are shielded by bone, which also makes red and white blood cells, stores minerals, and supports the body. Because of the calcium in it, our bones are both strong and flexible. Our bodies produce less calcium as we age, which causes our bones to deteriorate. Almost every action in the body needs calcium. Calcium cannot be produced by the body. Both diet and supplements must include calcium for your body to absorb it properly. So below are some important calcium-rich foods.

Calcium-Rich Foods

Milk

Milk

One of the best calcium sources that we are all aware of is milk. The always-available milk is easily absorbed and digested. Depending on whether it is whole or non-fat milk, one cup (237 ml) of cow’s milk contains 276-352 mg of calcium. Another excellent source of calcium is goat milk, which contains 327 mg per cup (237 ml). Milk also contains plenty of proteins, vitamin A, and vitamin D.

Yogurt

Yogurt

Yogurt is high in calcium because it is made from milk, which is a good source of calcium. One cup (245 grams) of plain, nonfat yogurt contains about 415 milligrams of calcium, which is about 41% of the recommended daily intake (RDI) for adults. Other types of yogurt may contain more or less calcium depending on the type of milk used and any added ingredients. For example, Greek yogurt is typically higher in protein and lower in carbohydrates than regular yogurt, but it may contain a similar amount of calcium. Yogurt is an easy and convenient way to get calcium, as it can be consumed on its own or added to a variety of dishes.

Cheese

Cheese

Cheese is high in calcium because it is made from milk, which is a natural source of calcium. The amount of calcium in cheese can vary depending on the type of cheese and the amount of milk used in its production. For example, hard cheeses such as Parmesan and cheddar tend to be higher in calcium than soft cheeses such as mozzarella and cream cheese. One ounce (28 grams) of cheddar cheese contains about 204 milligrams of calcium, while one ounce of mozzarella cheese contains about 222 milligrams of calcium. It is generally recommended to include a variety of calcium-rich foods in the diet, as well as to engage in regular physical activity and to get enough vitamin D to help the body absorb calcium.

Edible Seeds

Edible Seeds

These tiny, nutrient-dense foods, such as chia seeds, poppy seeds, and celery, are high in calcium. Moreover, it offers essential fatty acids and proteins that are healthy for your bones and overall health. Chia seeds contain the mineral boron, which promotes bone growth. It facilitates the body’s metabolism of phosphorus, magnesium, and calcium. In addition to providing calcium, many seeds also include other vital elements including protein and beneficial fats. 10% of the daily value for calcium can be found in one tablespoon (9 grams) of poppy seeds, compared to 7% in one serving of sesame seeds.

Almonds

Almonds

Calcium, fatty acids, vitamin E, antioxidants, and proteins are all abundant in almonds. They aid in bone regrowth, heart health maintenance, and cognitive enhancement. More than one-third of the daily necessary amount of calcium, or 385 mg, is found in just 1 cup of whole almonds. Almonds should only be consumed in modest portions because they are high in lipids and calories.

Lentils & Beans

Lentils & Beans

Lentils are a good source of calcium, with about 80 milligrams of calcium in a 1/2 cup (100-gram) serving of cooked lentils. Different types of beans also contain varying amounts of calcium, with some good sources including navy beans, kidney beans, and white beans. For example, a 1/2 cup (100-gram) serving of cooked navy beans contains about 69 milligrams of calcium, while a 1/2 cup (100-gram) serving of cooked kidney beans contains about 40 milligrams of calcium.

Soy Milk

Soy Milk

Soy milk is high in calcium because it is often fortified with this mineral. Many plant-based milk alternatives, including soy milk, are not naturally rich in calcium. However, these products are often fortified with calcium during the manufacturing process to help increase their calcium content. The calcium content of soy milk can vary depending on the brand and the specific product, but it is typically higher than the calcium content of cow’s milk. One cup (240 milliliters) of fortified soy milk can provide about 30% to 50% of the recommended daily intake (RDI) of calcium for adults. 

Figs

Figs

Figs are a type of fruit that belongs to the mulberry family. They have a sweet, slightly tangy flavor and a soft, slightly chewy texture. Figs are high in fiber, antioxidants, and a range of vitamins and minerals, including calcium. A 1-cup serving of dried figs contains about 241 milligrams of calcium.  A 1-cup serving of fresh figs (about 145 grams) contains about 46 milligrams of calcium. Fresh figs are lower in calcium than dried figs due to their higher water content. However, fresh figs are still a good source of calcium and can contribute to the overall intake of this important mineral.

Whey Protein

Whey Protein

Whey is a form of milk protein that has been extensively researched for its potential health advantages. It is also a great source of protein and is packed with quickly absorbed amino acids, which support muscle building and recovery. Whey contains a lot of calcium. Additionally, several studies have demonstrated that whey-rich diets promote weight loss and enhance blood sugar control.

Green Leaves

Green Leaves

Leafy green vegetables, such as collard greens, spinach, and kale, are very nutritious and many of them are high in calcium. One cup (190 grams) of cooked collard greens, for example, contains 268 mg of calcium, or almost 21% of the daily recommended intake. Oxalates, which are naturally occurring substances that bind to calcium and hinder its absorption, are abundant in leafy greens like spinach.

The Bottom Line

A vital mineral that is essential to many facets of health is calcium. Although dairy products often have the largest concentrations of this mineral, there are many other excellent sources, many of which are plant-based. Your needs for calcium change depending on your age and gender. In general, calcium requirements are higher in children, postmenopausal women, and individuals over 70. Your body absorbs less calcium from your food as you age. Calcium-rich foods are essential for developing and maintaining strong bones. It’s also a crucial ingredient for maintaining normal cell activity. Your body needs calcium to maintain healthy blood pressure and hormone levels, support muscle and nerve function, and promote cell-to-cell communication.

FAQs on Calcium-Rich Foods

Q1. What vegetable contains the most Calcium?

Ans. Green leafy vegetables, one of the foods high in calcium, are also high in dietary fiber. In addition to being high in potassium and magnesium, these vegetables include a variety of choices like spinach, kale, celery, and broccoli.

Q2. How much Calcium do Humans Need?

Ans. Adults 19 to 64 years old require 700 mg of calcium every day. All the calcium you require should be available in your everyday diet. The best source of calcium is from the diet, which is fairly doable given that this mineral is present in a variety of foods.

Q3. What Occurs when someone consumes too much Calcium?

Ans. More than 2,500 mg of calcium per day can cause stomach discomfort and diarrhea. Blood calcium levels that are too high can affect your heart and brain function as well as damage your bones and cause kidney stones. 

Q4. Which fruit has a higher Calcium Content than Milk?

Ans. 1.5 cups of Dried Figs contain 362 mg of calcium. They are sweet, tasty, and full of calcium.