12 Best Calcium is the body’s most abundant mineral, with nearly 99% of it stored in our bones and teeth. Despite its importance, many people don’t consume enough calcium-rich foods. And here’s a little secret: dairy isn’t the only option for getting this essential nutrient.
Calcium plays a crucial role in various bodily functions, such as bone development, nerve signaling, heart rhythm regulation, muscle contraction, and weight maintenance. It also helps prevent calcium deficiency.
For optimal calcium absorption, your body needs additional nutrients like magnesium, vitamin D, and vitamin K. That’s why it’s preferable to get calcium from whole foods or well-rounded supplements rather than isolated calcium pills, which may not be as effectively absorbed.
As you age, or if you’re pregnant, nursing, or dealing with conditions that deplete calcium, increasing your dietary calcium is important. While dairy products like milk are well-known sources of calcium, many non-dairy options also offer significant amounts of this vital mineral.
Here’s a closer look at the top calcium-rich foods and how they support overall health:
- Sardines: A 3.75-ounce can provides around 351 milligrams of calcium, which is 35% of the daily value (DV). Sardines are also rich in protein, heart-healthy fats, and essential micronutrients like vitamin B12.
- Kefir: One cup contains 390 milligrams of calcium (30% DV) and is loaded with probiotics, which are beneficial for gut health.
- Milk: One cup of whole cow’s milk provides just over 300 milligrams of calcium (30% DV). Opting for grass-fed milk can offer higher levels of beneficial vitamins.
- Leafy Greens: Vegetables like collard greens, spinach, and kale are excellent sources of calcium. For instance, one cup of chopped collard greens contains about 255 milligrams of calcium (27% DV).
- Yogurt: A cup of unsweetened Greek yogurt contains around 200 milligrams of calcium (20% DV) and offers probiotics for digestive health.
- Tofu: A 3.5-ounce serving contains 201 milligrams of calcium (20% DV). Tofu made with calcium sulfate can be even higher in calcium.
- Cheese: While softer cheeses like Brie are lower in calcium, feta cheese offers about 140 milligrams per ounce (14% DV). Parmesan and cottage cheese are also high in calcium.
- Beans and Lentils: One cup of cooked navy beans provides 126 milligrams of calcium (13% DV), along with antioxidants and fiber.
- Seeds: One tablespoon of sesame seeds contains 88 milligrams of calcium (9% DV). Other seeds like chia and sunflower seeds are also good sources.
- Amaranth: One cup of cooked amaranth provides about 116 milligrams of calcium (12% DV), along with protein and fiber.
- Okra: A half-cup of cooked okra contains approximately 62 milligrams of calcium (6% DV) and is high in fiber.
- Figs: Raw figs contain 35 milligrams of calcium (4% DV), but dried figs are richer, providing 162 milligrams of calcium (16% DV).
Other noteworthy calcium-rich foods include sardines, canned salmon, rhubarb, fortified cereals, and various plant-based milks.
In summary, calcium is essential for bone health, nerve function, and more. While dairy products are a known source, many non-dairy foods can also provide ample calcium. It’s generally better to obtain calcium through a balanced diet rather than supplements for the most health benefits.
Disclaimer: The above-mentioned information is for reference purposes only