It is a universally recognized fact that calcium is the essence of a stronger body and a healthier immune system. Different phases of life require different amounts of calcium: small children, adolescents and older women all need more than average. Most people between the ages of 19 and 50 need 1,000 milligrams (mg) of calcium per day. Some of the most popular foods high in calcium include milk, cheese, and yogurt.

foods rich in calcium

In addition, many non-dairy food products are also rich in this mineral. Let’s read about 20 foods rich in calcium for everyday meals.

Top 20 foods rich in calcium

Below is a list of foods that contain calcium that you can consider when building a diet:

1. Milk

Milk

One of the most refined, accessible, and popular sources of calcium is milk. In addition, it is a good source of protein, vitamin A and vitamin D.

  • Calcium content: 300 ml (1 cup) of cow’s milk (skim / whole / low fat) contains 276 to 352 mg (approximately) of calcium.
  • Best way to consume: Boiled milk, without the addition of sugar or artificial flavors.
  • Ideal consumption (per day): A daily calcium intake of 200 ml (one glass of milk) is sufficient for an adult.

2. Yogurt

Yogurt

Yogurt, another dairy product, is an excellent source of calcium, protein, phosphorus, potassium, vitamins B2 and B12.

  • Calcium content: 29 ml of plain, low-fat yogurt contains 310 mg (approximately) of calcium
  • Best way to consume: Low-fat yogurt, no added sugar or topping
  • Ideal consumption (per day): A daily consumption of about a cup of yogurt meets the body’s need for calcium

3. Cheese

cheese

Perhaps the tastiest entry on the calcium-rich food list, cheese is a great source of protein and calcium.

  • Calcium content: 1 pound of cheese (various types) contains 50 to 331 mg (approximately) of calcium
  • Best way to consume: Lactose-free or low-lactose cheese
  • Ideal consumption (per day): Eating about a cup of diced cheese provides enough calcium for an adult.

4. Almonds

Almonds

Almonds contain the highest amount of calcium among all nuts. They’re also high in fiber, healthy fats, protein, magnesium, manganese, and vitamin E.

  • Calcium content: 1 pound of almonds contains approximately 80 mg of calcium
  • Best way to consume: Plain almonds, without added salt,
  • Ideal consumption (per day): Small servings of about a quarter of a cup of almonds are ideal for an adult.

5. Chia seeds

chia seeds

Chia seeds are rich in omega-3 fatty acids from plant sources and also contain boron, supporting bone health. It is generally considered to be one of the best foods high in calcium.

  • Calcium content: 1 ounce or two tablespoons of chia seeds contain 179 mg of calcium.
  • Best way to consume: Chia seeds can be added to smoothies or eaten with oatmeal and yogurt.
  • Ideal consumption (per day): It is recommended to have about two tablespoons of chia seeds.

6. Sunflower seeds

Sun-flower seeds

Another great non-dairy source of calcium, sunflower seeds also contain magnesium, vitamin E, and copper, nutrients that together promote bone health and prevent bone loss.

  • Calcium content: 1 pound of dry sunflower seeds contains approx. 50 mg of calcium
  • Best way to consume: Raw, unsalted seeds are the best way to eat sunflower seeds
  • Ideal consumption (per day): The recommended intake of sunflower seeds is around a handful.

7. Kale

kale

This green leafy vegetable is rich in antioxidants and loaded with calcium. Another benefit of consuming kale is that it is low in calories.

  • Calcium content: 1 cup of cooked kale contains 179 mg (approximately) of calcium
  • Best way to consume: Add chopped kale to your salad or sauté or steam it to accompany your main course
  • Ideal consumption (per day): Having about two cups of kale a day serves the body with enough calcium.

8. Broccoli

Broccoli

Broccoli, another member of the cruciferous family, is rich in nutrients that help prevent various types of cancer. It is also one of the foods rich in calcium known to nutritionists.

  • Calcium content: 1 cup of cooked broccoli contains 100 mg (approximately) of calcium
  • Best way to consume: Cooked broccoli eaten with salad
  • Ideal consumption (per day): 1 cup of broccoli consumed per day is sufficient to meet your calcium needs

9. Legumes and beans

Legumes and beans

A traditionally rich source of protein, fiber, and micronutrients is also rich in iron, zinc, folate, magnesium, and potassium.

  • Calcium content: 1 cup of beans provides approx. 50-180 mg of calcium
  • Best way to consume: Boiled beans are the best option for increasing your calcium intake
  • Ideal consumption (per day): Depending on its type, a cup or two cups is sufficient.

10. Amaranth

Amarante

Amaranth is a very nutritious pseudo-cereal, the leaves and seeds of which are loaded with magnesium, manganese, phosphorus and iron, among others.

  • Calcium content: 1 cup of cooked amaranth grain provides approx. 116 mg of calcium
  • Best way to consume: Add boiled or roasted amaranth in flakes or pasta or eat as a porridge
  • Ideal consumption (per day): 1 cup of cooked amaranth leaves provides enough calcium for an adult.

11. Sesame seeds

Sesame seeds

These tiny seeds, which are a staple in many cuisines around the world, are super high in calcium.

  • Calcium content: 100 g of sesame seeds contain 975 mg of calcium
  • Best way to consume: Sprinkle dry roasted sesame seeds on your dishes or add them to your smoothies
  • Ideal consumption (per day): 1-2 tablespoons (roasted)

12. Dried figs

Dried figs

Dried figs boast a higher amount of calcium than other dried fruits, while possessing high amounts of potassium, vitamin K, antioxidants and fiber.

  • Calcium content: 2 dried figs contain 65 mg (approximately) of calcium
  • Best way to consume: Eat whole figs as a snack on the go or chop dried figs and use them as a garnish for your salad or yogurt
  • Ideal consumption (per day): 2-3 figs

13. Salmon fish

Salmon

High-quality protein and omega-3 fatty acids are found in salmon fish, which are good for your heart, brain, and skin.

  • Calcium content: 100 g of salmon fish contain approx. 210 mg of calcium
  • Best way to consume: Pan-fried, grilled or steamed
  • Ideal consumption (per day): 1 serving (2-3 small pieces)

14. Eggs

eggs

Eggs are one of the few essential foods that contain vitamin D, which works in tandem with calcium to build strong bones.

  • Calcium content: 1 large boiled egg contains approx. 25 mg of calcium
  • Best way to consume: Boiled, scrambled or poached
  • Ideal consumption (per day): Up to 3 whole eggs per day

15. Soybeans

soy

Soy can be a good alternative for people who don’t want to consume dairy products while not losing enough calcium.

  • Calcium content: 1 cup of cooked soybeans contains 175 mg (approximately) of calcium
  • Best way to consume: Steamed beans, as is or in curry form
  • Ideal consumption (per day): 15-25 grams

Fruits rich in calcium to add to your diet

16. Oranges

Orange

Oranges contain antioxidants that prevent the skin from damage caused by free radicals. In addition, being rich in vitamin B6, oranges help in the synthesis of hemoglobin and their magnesium content helps to maintain the balance of blood pressure.

  • Calcium content: 1 whole orange contains 55 mg (approximately) of calcium
  • Best way to consume: Take it as is or combine it with other fruits. You can also have a fruit salad or an orange smoothie
  • Ideal consumption (per day): No more than 8 ounces (240 ml)

17. Kiwi

Kiwi

Next is the kiwi fruit, often known as the kiwi fruit. With 23.5 milligrams of calcium per fruit, these fluffy green berries are surprisingly high in calcium. Therefore, adding them to your regular diet might not be a bad idea.

  • Calcium content: 1 whole kiwi fruit contains 23.5 mg (approximately) of calcium
  • Best way to consume: Take it as is or make fresh kiwi juice
  • Ideal consumption (per day): 1,5-3 kiwi

18. Blackberries

Mulberry

Blackberries can help lower cholesterol, prevent fatty liver disease, and regulate blood sugar. It’s also a delicious snack treat and great calcium-rich fruit.

  • Calcium content: 100 g of blackberries contain approx. 39 mg of calcium
  • Best way to consume: Have them in their natural form or add them to a smoothie
  • Ideal consumption (per day): 1 small cup

19. Blackberries

Blackberry

Berries are one of the most nutritious foods you can eat. They are tasty, nutritious, and have many health benefits. In addition, they are also members of the calcium-rich food family.

  • Calcium content: 100 g of blackberries contain approx. 29 mg of calcium
  • Best way to consume: Have them in their natural form or add them to a smoothie
  • Ideal consumption (per day): 8-10 blackberries

20. Guavas

Guava

This simple fruit is rich in vitamin C, lycopene, and antioxidants, all of which are helpful for the skin. Guavas are also rich in manganese, which makes it easier for the body to absorb other essential minerals from the diet.

  • Calcium content: 1 whole guava contains 9.9 mg (approximately) of calcium
  • Best way to consume:
  • Ideal consumption (per day): 1 serving

Conclusion

No health-conscious individual is alien to the fact that most of the calcium content comes from dairy products. In addition, we have listed some foods high in calcium above, such as eggs, fish, oranges, and sesame seeds, which can supplement the recommended daily intake of calcium in your body.

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