Calcium is one of the most important minerals that our body needs and also our body contains more calcium than any other minerals. Most of it (almost 99%) is present in your bones and teeth. In the case of women, Calcium is even more important. Some studies show that Calcium can be beneficial in preventing premenstrual syndrome (PMS).
According to the National Institutes of Health (NIH), the amount of daily intake that should be taken is 1000 mg for adults, 1300 mg for the children aged between 4 to 18, and 1200 mg for women over 50.
Calcium is important for our bones and teeth. But its benefits are not limited to keeping bones and teeth healthy. It also helps our blood in circulation and clotting. It’s also useful in muscle contraction and the heartbeat process. Although our body does not produce calcium we need it for various functions and healthy bones.
So, here is the list of 12 awesome calcium rich foods for your stronger bones and healthy life.
Almonds are one of the most nutritious edible seeds. Although almond is a seed people consider it a nut. But that doesn’t matter when we see its health benefits. Almond is a rich source of Vitamin E, Magnesium, Manganese, various proteins, and of course Calcium. Calcium content in almonds is highest when compared with other nuts.
100 grams of almonds provide 264 mg of Calcium that is almost 26% of DV (daily value). Almonds are also rich in healthy fats and can help lower blood pressure.
There are some types of cheese that are rich in calcium while other types contain calcium in lesser quantity.
28 grams of Parmesan Cheese provides 331 mg of calcium (33% of DV), the most when compared to other types of cheese. Some softer cheeses provide a lesser amount of Calcium with just 52 mg of calcium in 28 grams.
Cheese is also a rich source of protein and nowadays it has become the must-have ingredient for many snacks and dishes.
3. Soy Milk
If you are looking for a non-dairy source of Calcium, then fortified Soy Milk is the best option you have. Soy milk is not only a good source of Calcium but it also provides you Vitamin D that is very essential for the absorption of Calcium.
One cup of fortified soy milk (237ml) can give you 300 mg of Calcium or 30% of DV. Apart from that, it’s also a good source of other minerals like magnesium and Iron.
When we talk about the sources of Calcium for strong bones, the first name that strikes our mind is Milk. Milk is the most common source of Calcium. One cup of milk (237ml) contains almost 350 mg of Calcium that is 35% of the recommended daily value.
Milk is also a good source of vitamin A, vitamin D, and protein. It’s one of the best sources of calcium that is very easy to digest and absorb.
You know that oranges are a great source of Vitamin C. But when we look at the list of best fruits rich in Calcium, oranges come on the top. Apart from that oranges are also a good source of other vitamins that are very important vitamins for the absorption of Calcium.
One large size orange (or 100 grams) can provide you with almost 40 mg of Calcium and 53 mg of Vitamin C. So, when considering the fruits rich in calcium, don’t forget to add some oranges to your bucket.
Another dairy product that is rich in calcium. Yogurt mainly consumed are of 3 types. One, the plain yogurt. One cup (245 grams) of this plain yogurt contains 296 mg of Calcium and almost 9 grams of protein.
Two, low-fat yogurt, one cup (245 grams) of which can have 450 mg of Calcium. And three, Greek yogurt. Although it is not a great source of Calcium it’s still beneficial as it contains a good amount of protein.
Foods high in Calcium also include some seeds like Sesame, Poppy, and Chia Seeds. 2 tablespoons of chia seeds contain almost 180 mg of calcium (18% of DV). Chia seeds are also a great source of omega-3 fatty acids.
1 tablespoon (9 grams) of Sesame seeds can give you 90 mg of Calcium. These seeds are also a good source of manganese and Iron. Poppy seeds can provide 126 mg of Calcium in 1 tablespoon (9 grams).
Tofu is one of the best non-dairy foods high in calcium. The firmness and the brand are the two things in Tofu on which its calcium content depends. A half-cup (126 grams) of Tofu contains 270 mg to 860 mg of Calcium depending upon the firmness of Tofu.
Remember to check the label carefully for “Calcium Salt”, because tofu that contains calcium salt as a coagulant can give you more benefits.
Kale, which is also known as leaf cabbage is an edible leaf and great food with high calcium. One cup of raw chopped kale contains 90 mg of Calcium (9% of DV). It’s also a good source of other minerals and vitamins like Vitamin A, Vitamin K, Vitamin C, Magnesium, and Manganese.
There are also some other dark, green leafy veggies that are rich in Calcium like Collard Greens, Celery, and Spinach.
Some of the best high Calcium foods for vegans include Broccoli. 100 grams of raw broccoli contains 47 mg of Calcium (47% of DV). It’s also a very good source of Vitamin C and Vitamin K.
Some studies found that Broccoli can be beneficial in preventing various cancers like Breast Cancer, Liver Cancer, and Stomach Cancer.
The beans are the seeds that are used as a vegetable and they are considered as a food high in calcium, fiber, magnesium, iron, and other micronutrients. The various types of beans like the pinto bean, kidney bean, black bean, and, winged beans are used in many traditional dishes.
In the above-mentioned types of beans, the winged beans are highest in Calcium content. One cup (172 grams) of winged beans contains 244 mg of calcium (24% of DV). Beans come under non dairy foods high in calcium and are highly nutritious.
The fruits rich in calcium also include this super delicious sweet fruit. Figs are very nutritious in the dry form. They are also rich in magnesium and potassium. 1 cup of fig contains almost 240 mg of calcium (24% of DV).
Figs are very beneficial for our health as it helps to improve vascular and heart health and promotes digestive health.
Calcium is a very essential mineral for bones and teeth. Other than that, it also plays a role in Cardiovascular System, lowers the risk of high blood pressure and osteoporosis. So, eat the above top 12 fruits and other foods high in Calcium to maintain its level in your body. Also, Vitamin D is very important for the absorption of Calcium.
If you are unable to complete your daily Calcium requirement, you can use some best calcium supplements as well. But remember to consult with your doctor before using any supplements.