Calcium Rich Foods is an essential mineral for the body. It builds bones and teeth, supports muscle work, coagulates blood, and allows the heart to function. Most of the calcium in the body is stored in bones and teeth. Many people do not have an adequate amount of calcium in their diets, which leaves their bones weak and more vulnerable to fractures and long-term concerns like osteoporosis. However, there is an assortment of foods that are packed with calcium, and some are even easy to include in your diet.
This blog will shed light on the top 10 Calcium Rich Foods you can eat every day to keep your body sturdy and healthy.
1. Milk
Milk is among the common calcium-rich foods. One cup of milk has about 300 milligrams of calcium. It is a good source of protein and vitamin D to help create better calcium absorption in the body.
How to include:
- Have a glass of milk for breakfast or dinner.
- Throw it into smoothies or pour it on cereal.
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2. Yogurt
Yogurt, too, is a great calcium. It contains much more calcium than milk, especially Greek yogurt. Plus, it contains good bacteria for promoting digestion.
How to include:
- Eat as a snack or for breakfast.
- Mix it with fruits or use it as a salad dressing.
3. Cheese
Cheese is very tasty and calcium-rich. Hard cheeses such as cheddar, parmesan, and mozzarella are especially rich in calcium.
How to include:
- Cheese can be added to sandwiches, salads, or pasta dishes.
- Have a cheese slice or two as a snack.
4. Leafy Green Vegetables
Some green vegetables are very good, calcium-rich foods. Examples include spinach, kale, collard greens, and bok choy. However, some greens like spinach have oxalates, which reduce calcium absorption.
How to include:
- Steam or stir-fry leafy greens as a side dish.
- Add to soups or smoothies.
5. Almonds
Almonds contain calcium along with other nutrients. A handful of almonds (23 pieces) can provide up to almost 75 mg of calcium.
How to include:
- Eat raw almonds as a snack.
- Tasty additions to oatmeal, yogurt, and salads.
6. Tofu
Tofu, derived from soybeans, is an excellent plant-based source of calcium. Certain brands of tofu are processed using calcium salts, thereby further enriching their calcium content.
How to include:
- Use tofu in stir-fry or soup, or curry.
- Grilled tofu goes well in salads or rice bowls.
7. Sardines and Salmon (with Bones)
Canned sardines and salmon actually make for a great calcium-rich food since they contain soft, edible bones. These fish are also very good sources of omega-3 fatty acids and protein.
How to include:
- Eat canned sardines or salmon in sandwiches or salads.
- Mix with rice or pasta.
8. Fortified Foods
There are foods fortified with calcium and included in the list: orange juice, breakfast cereals, plant-based milk (almond or soy), and bread.
How to include:
- Check if the label includes details on calcium content.
- Have your breakfast along with fortified orange juice.
- Enjoy fortified cereal with milk or yogurt.
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9. Beans and Lentils
Beans, including white beans, black beans, and lentils, contain a good amount of calcium and fiber. They keep the blood sugar level stable and provide the feeling of fullness longer.
How to include:
- Add them to soups, curries, or salads.
- Use them as a filling in wraps or burritos.
10. Figs
Figs, whether fresh or dried, are sweet and nutritious. Dried figs, specifically, make for one of the best calcium-rich foods in the fruit category.
How to include:
- Eat dried figs as a snack.
- Add them to oatmeal, yogurt, or trail mix.
Why Calcium Matters
- For bone growth in children
- To prevent bone loss in adults
- For reducing the likelihood of fractures and osteoporosis
- For aiding muscle movement and heart functions
Having adequate calcium intake is extremely important for women, children, and older adults.
How Much Calcium Do You Need?
- Children (9–18 years): 1300 mg/day
- Adults (19–50 years): 1000 mg/day
- Women over 50 and men over 70: 1200 mg/day
Consult a doctor if you are not sure how much calcium you really require or if you think you’re calcium deficient.
Tips to Absorb Calcium Better
- Sufficient Vitamin D (Sun or Food)
- Limiting excessive salt and caffeine
- Avoid smoking and alcohol
- Splitting calcium intake throughout the day
Common Signs of Low Calcium
- Cramping of the muscle
- Numbness or tingling in fingers
- Poor nails
- Fatigue
- Bone pain or weak bones
If you recognize these signs, you should see your doctor. Calcium-rich foods will assist you, but it will take time.
Conclusion
At Wellness DrPro Health, being an unavoidable mineral throughout all life stages, calcium supports healthy bones, teeth, muscles, and the heart. The good thing is it is easy to get calcium through normal food, meaning you don’t have to use supplements if you plan meals well.
Make sure to include a variety of calcium sources throughout your day. These are dairy products, green leafy vegetables, tofu, almonds, beans, fortified beverages, and small fishes.
Your bones will thank you for this one!
FAQs
Q1. What are calcium-rich foods?
Calcium-rich foods include milk, yogurt, cheese, leafy greens, tofu, almonds, and fortified foods like cereal and juice.
Q2. Can I get enough calcium without dairy?
Yes. You can eat tofu, almonds, beans, leafy greens, and fortified foods to get calcium without dairy.
Q3. How do I know if I need more calcium?
If you feel tired, have weak nails, or have bone pain, you may need more calcium. A doctor can confirm it.
Q4. How much calcium do adults need daily?
Most adults need about 1000 to 1200 mg of calcium per day.
Q5. Can calcium-rich foods prevent bone loss?
Yes. Regular intake of calcium-rich foods can help reduce bone loss and keep your bones strong.