8 Foods Rich in Calcium You Must Add to Your Diet
To maintain the necessary calcium levels for your body, you can incorporate calcium-rich foods into your daily diet. So, what foods are the richest in calcium? Let’s find out!
Benefits of Calcium
– Calcium helps prevent rickets, and osteomalacia, promotes maximum height development in children as they grow, and prevents bone-related diseases, combating osteoporosis in old age.
– Not only does calcium help strengthen bones, but calcium also strengthens teeth, supports muscle activity, heart function, nerve-muscle communication, improves blood circulation, plays a role in blood clotting, and ensures the stable functioning of many organs, and maintains a healthy digestive system.
List of the Top 8 Calcium-Rich Foods
1. Yogurt
Yogurt is not only a great source of calcium but also rich in live probiotics, offering numerous health benefits. According to the FDA, 100 grams of plain yogurt contains 121 mg of calcium, as well as significant amounts of phosphorus, potassium, and vitamins B2 and B12. A cup (245g) of plain yogurt provides 30% of the daily calcium requirement. Low-fat yogurt offers even more calcium, with one cup meeting up to 45% of the daily need. Incorporating yogurt into a healthy diet can improve overall health, boost metabolism, and reduce the risk of metabolic diseases such as type 2 diabetes and heart disease.
2. Cheese
It would be a major omission not to mention cheese as a rich source of calcium. Cheese naturally contains calcium and also provides the necessary amount of vitamin D. Cheese has many of the same nutrients as milk but in a more concentrated form, with higher levels of protein, fat, and particularly calcium, which is 3-6 times more than in milk and yogurt. Cheese has very little lactose, making it suitable for those who are lactose intolerant to meet their calcium needs.
3. Milk
Fresh milk, pasteurized milk, or reconstituted milk powder contains 100 mg of calcium per 100 ml. A 250 ml glass of milk provides 25% of the daily calcium requirement. Drinking a glass of milk daily is an easy way for people of all ages to strengthen their bones. Additionally, milk provides various vitamins such as B, C, A, D, E, and K. Research shows that our bodies absorb calcium from dairy products more easily than calcium from plant sources.
4. Dark Leafy Greens
Dark leafy greens like kale, spinach, collard greens, and broccoli are high in calcium and other nutrients. Kale, also known as a superfood, contains more calcium than cow’s milk. In 100 grams of kale, there are about 254 mg of calcium, making it the most calcium-rich of the cruciferous vegetables.
5. Sardines and Salmon
Canned sardines and salmon are considered high-calcium foods due to their edible bones. Each can (92g) provides 21-35% of the daily calcium requirement. Additionally, they are rich in omega-3 fatty acids, protein, and selenium, which are beneficial for brain and heart health. These oily fish have low mercury levels and high amounts of protein, fat, and omega-3s, which are good for your heart, brain, and skin. Sardines and salmon are also high in selenium, a mineral that can prevent and detoxify mercury.
6. Seeds
Many seeds, though small, are rich in nutrients. Sesame and chia seeds are well-known for being high in calcium and also provide protein and healthy fats. One tablespoon (9g) of sesame seeds provides 9% of the daily calcium requirement, along with other minerals like copper, iron, and manganese. Consuming sesame seeds can supply calcium and help reduce symptoms of knee arthritis. Ten grams of chia seeds provide 63.1 mg of calcium, helping to strengthen bones and muscles by aiding the body in metabolizing calcium, phosphorus, and magnesium. Chia seeds can be added to smoothies, oatmeal, or yogurt.
7. Seaweed
Seaweed is a lesser-known calcium-rich food. You might be surprised to learn that seaweed contains seven times more calcium than milk. Therefore, adding seaweed to your diet can provide a high amount of calcium. Seaweed can be included in soups or made into garlic-roasted seaweed.
8. Beans
Beans are high in fiber, protein, and micronutrients and are rich in iron, zinc, folate, magnesium, and potassium. Some beans also have a significant amount of calcium. Winged beans top the list of calcium-rich foods, with one cup (172g) of cooked winged beans providing 244 mg of calcium, equating to 24% of the daily requirement. A cup (179g) of cooked white beans provides 13% of the daily calcium requirement, making them a good source of calcium. According to the FDA, 100 grams of tofu provides about 350 mg of calcium, while soybeans provide about 165 mg of calcium. Other beans have less calcium, ranging from 4-6% of the daily requirement per cup. Beans are nutritious and a staple in any healthy diet.
The above list includes the top 8 calcium-rich foods that are good for bones and teeth while also supporting the stable functioning of important organs in the body. Adding these foods to your diet can help meet your daily calcium needs and support overall health.