Calcium is a mineral that you cannot afford to overlook. It’s responsible for maintaining strong bones and teeth, accounting for about 1-2% of your adult body weight. Moreover, calcium plays a vital role in blood clotting, muscle contraction, and regulating heart rhythms.
According to the National Institutes of Health (NIH), adults should consume about 1000mg of calcium daily, as a deficiency in calcium can lead to muscle cramps, osteoporosis, and dental problems.
While dairy products are well-known as rich sources of calcium, there are several non-dairy foods that boasts a high amount of calcium. This article explores seventeen must-try foods to increase your calcium intake naturally. Whether you’re lactose intolerant or follow a vegan lifestyle, these foods are a good fit for any diet.
Best food sources of calcium
1. Sardines and canned salmon
Sardines and canned salmon are exceptional sources of calcium, mainly because they are consumed with their bones, where a significant amount of calcium is stored. A 3-ounce serving of canned sardines can provide about 325 mg of calcium.
These fish are also rich in omega-3 fatty acids, vitamin D, and protein, making them a nutritional powerhouse.
2. Collard greens
Leafy greens are good for you, and collard greens are among the best for calcium. One cup of cooked collard greens contains about 268 mg of calcium. They’re also loaded with vitamins A, C, and K. Collard greens can be sautéed with garlic, added to soups, or used as a wrap for a healthy and delicious meal.
3. Chia seeds
Surprisingly, these tiny seeds boast a significant amount of calcium. Just two tablespoons of chia seeds provide about 179 mg of calcium. Besides calcium, chia seeds are rich in omega-3 fatty acids and fiber. You can sprinkle them over your yogurt, blend them into smoothies, or make chia pudding for a calcium boost.
4. Kale
Kale is another leafy green high in calcium, with one cup of cooked kale providing about 177 mg of calcium. Add kale to your smoothies, salads, or sauté it as a side dish to ensure you get a healthy dose of calcium with your greens.
5. Tofu
Tofu is a versatile and calcium-rich food, particularly when prepared with calcium sulfate. Half a cup of calcium-set tofu can provide anywhere from 200 to 800 mg of calcium, depending on the brand and the type.
In addition to being rich in calcium, tofu is also gluten-free, making it a suitable food option for those with celiac disease or gluten sensitivity.
6. White beans
White beans, such as Cannellini and Navy beans, are not only an excellent protein source but also provide about 161 mg of calcium per cup. They are versatile and can be added to soups, stews, salads or made into a delicious white bean dip.
7. Figs
Dried figs are a sweet way to boost calcium intake, with about 121 mg of calcium per half-cup. They are also high in fiber and antioxidants. Figs make a great snack on their own or can add sweetness to salads, oatmeal, or yogurt.
Also read: Best Fruit Smoothies For Pregnant Women
8. Sesame seeds
Sesame seeds are a less common but vibrant source of calcium. Just one tablespoon of sesame seeds contains about 88 mg of calcium. They’re also rich in other minerals like magnesium and zinc. Use them as a topping for salads and stir-fries, or blend them into a homemade tahini for a calcium boost.
9. Almonds
Among nuts, almonds top the chart for calcium content, offering 76 mg per ounce (about 23 almonds). They’re also a great source of protein, healthy fats, and vitamin E. Enjoy them as a snack, or add sliced almonds to your salad or oatmeal for a crunchy texture and a nutritional uplift.
10. Fortified cereals
Many breakfast cereals are fortified with vitamins and minerals, including calcium. The calcium content in fortified cereals can vary widely, so it’s essential to check the nutrition label. Some cereals can offer up to 1000 mg of calcium per serving (usually including the milk added to it), making them an easy and convenient way to start your day with a calcium boost.
11. Orange
Oranges and orange juice fortified with calcium can be a refreshing and tangy source of daily calcium needs. One medium orange offers about 60 mg of calcium, while a glass of fortified orange juice can provide up to 300 mg. Besides calcium, you’ll also get a healthy dose of vitamin C.
12. Edamame
These young soybeans are not just a tasty appetizer; they’re also rich in calcium. One cup of cooked edamame contains about 98 mg of calcium, plus protein and fiber. Enjoy them steamed with a sprinkle of sea salt, or toss them into salads and stir-fries.
13. Butternut squash
This sweet and nutty winter squash contains about 84 mg of calcium per cup, baked. It’s also a good source of vitamins A and C, along with fiber. Butternut squash can be roasted, mashed, or turned into a creamy soup.
Also read: Best Magnesium-rich Foods to Eat
14. Okra
Often overlooked, okra is a calcium-rich vegetable, providing about 82 mg per cup when cooked. It’s also a great source of fiber, vitamin C, and folate. Okra can be roasted, grilled, or added to gumbo and stews for a nutrient boost.
15. Broccoli rabe (Rapini)
Broccoli rabe, often known as rapini, is not only noted for its slightly bitter taste but also its calcium content. One cup of cooked broccoli rabe provides about 100 mg of calcium. It’s also a great source of vitamins A, C, and K. You can sauté it with garlic and olive oil for a nutritious side dish.
16. Bok choy (Chinese cabbage)
Bok choy is another leafy green that packs a calcium punch, with about 74 mg per cup when cooked. It’s also low in calories and provides vitamins A and C. Bok choy is delicious in stir-fries, steamed, or added to soups.
17. Blackstrap molasses
A tablespoon of blackstrap molasses contains about 200 mg of calcium, making it a sweet way to boost your calcium intake. It’s also a good source of iron and magnesium. You can use blackstrap molasse as a sweetener in baked goods, marinades, oatmeal, or smoothies.
Wrapping up
You now have a clear understanding of how to increase your calcium intake naturally using 17 nutrient dense foods. Each option offers a different nutritional profile that supports your bone structure, muscle function and overall metabolic health. You can mix and match these foods to create a balanced, calcium rich routine.
Remember, for optimal bone health, you also need to get enough vitamin D and engage in regular exercise.
