Top 10 Sources Of Calcium | Foods High in Calcium.

Calcium is an essential mineral that is necessary for strong bones and teeth, nerve function, muscle function, and blood clotting. It is also important for preventing osteoporosis, a condition that causes bones to become weak and brittle. To ensure that you are getting enough calcium in your diet, it is important to know the best sources of calcium. In this article, we will discuss some of the best foods high in calcium, as well as the recommended daily intake of calcium and some tips on how to make sure you are getting enough.

 

1. Dairy products 

Dairy products are a rich source of calcium, an essential mineral that plays a vital role in maintaining strong bones and teeth. Calcium is vital for muscle function, and blood clotting. 

Dairy products.

The daily intake of calcium for adults is 900 to 1000mg for men and women up to age 50 and 1200mg for women over 50 and men over 70.

A glass of milk contains around 300mg of calcium, which is 30% of the recommended daily intake. A 1-ounce serving of cheese contains around 200mg of calcium, while a cup of yogurt contains around 450mg of calcium.

Calcium is found in many forms in dairy products, including casein and whey proteins, lactose, and minerals such as calcium carbonate and calcium phosphate. These forms of calcium are easily absorbed by the body, making dairy products an efficient source of calcium.

In addition to calcium, dairy products also contain other important nutrients such as protein, vitamin D, and potassium. 

Vitamin D, which is essential for the absorption of calcium, is often added to milk and other dairy products. Potassium helps to regulate blood pressure and is important for maintaining healthy bones.

Dairy products are also a convenient source of calcium. They are widely available and can be easily incorporated into a variety of meals and snacks. 

Milk can be added to cereal, coffee, or smoothies, cheese can be added to sandwiches and salads, and yogurt can be eaten as a snack or used as a base for dips and sauces.

 

2. Leafy green vegetables

Leafy green vegetables are a great source of calcium, which is an essential mineral for maintaining strong bones and teeth. Calcium is also important for muscle function, blood clotting, and nerve transmission. 

Leafy greens.

The recommended daily intake of calcium for adults is 1000 mg, and leafy greens can help you meet that goal. One of the best leafy greens for calcium is kale. 

It contains around 90 mg of calcium per 100 grams, which is about 9% of the recommended daily intake. Other leafy greens that are high in calcium include collard greens, bok choy, and broccoli. 

These vegetables also contain other essential vitamins and minerals such as vitamin K, which helps with blood clotting, and vitamin A, which is important for maintaining healthy skin and eyes.

Another benefit of leafy green vegetables is that they are low in calories and high in fiber, making them a great option for weight management. 

They also contain antioxidants and phytochemicals that can help protect against chronic diseases such as cancer and heart disease.

If you're looking to increase your calcium intake, it's important to include leafy greens in your diet. 

They can be eaten raw in salads or sandwiches, sautéed as a side dish, or added to soups and stews. You can also juice them or add them to smoothies for an easy and convenient way to get your daily dose of calcium.

 

3. Fish

Fish are a great source of calcium, which is essential for strong bones and teeth, as well as muscle and nerve function. Calcium is a mineral that is found in many foods but is particularly abundant in fish. 

Fish.

Fish are also rich in other important nutrients, such as protein and omega-3 fatty acids, making them a healthy and nutritious addition to any diet.

Calcium is found in the bones and scales of fish, as well as in the muscles and organs. The highest levels of calcium are found in fish such as salmon, sardines, and anchovies. 

These types of fish are also high in other nutrients such as vitamin D, which helps the body absorb calcium, and phosphorus, which is important for bone health.

Fish are also a great source of protein, which is essential for building and repairing tissues, as well as maintaining healthy muscles and bones. 

Fish are also rich in omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body.

Incorporating fish into your diet is a great way to boost your calcium and other nutrient intakes. Eating fish at least twice a week can provide you with the recommended daily amount of calcium and other important nutrients. 

Whether you choose to eat fish cooked or raw, it's a healthy and delicious way to increase your calcium intake. Overall, fish is a great source of calcium and other essential nutrients that are vital for maintaining healthy bones and overall health. 

Incorporating fish into your diet can provide you with the calcium and other nutrients that your body needs to function properly.

 

4. Almonds

Almonds are a great source of calcium, with one ounce of almonds containing around 75 milligrams of calcium. This is relatively high compared to other nuts, which typically contain less than 10 milligrams of calcium per ounce.

Almonds.

The reason almonds are high in calcium is that they are a good source of bio available nutrients, meaning they contain minerals that are easily absorbed by the body. 

Almonds are also a good source of magnesium and phosphorus, which work together with calcium to support bone health. 

Additionally, almonds are also a good source of vitamin E, which is an antioxidant that helps to protect bones from oxidative stress.

Almonds can be consumed raw, roasted, or as almond butter. They can also be added to oatmeal, smoothies, yogurt, and salads. 

They make a great snack, and also can be used in baking. Almond milk is also a great alternative for those who are lactose intolerant and can be used as a replacement for cow's milk in many recipes.

It's important to note that consuming an excessive amount of almonds can lead to weight gain due to their high-calorie content. 

It's important to consume them in moderate amounts to get health benefits from them.

 

5. Sesame seeds

Sesame seeds are a small but mighty food that packs a big punch when it comes to nutrition. One of the key nutrients found in sesame seeds is calcium. 

Calcium is an essential mineral that is needed for the proper functioning of the body. It plays a vital role in maintaining strong bones and teeth, as well as helping muscles and nerves to function properly.

Sesame seeds.

Sesame seeds are incredibly high in calcium, providing around 350mg of calcium per 100g. This is over three times the amount of calcium found in milk, which is often considered the traditional source of calcium in the diet. 

Additionally, sesame seeds are also a good source of other minerals such as magnesium, iron, and zinc. These minerals also play important roles in maintaining strong bones and teeth.

One of the benefits of getting calcium from sesame seeds is that it is plant-based, making them suitable for vegetarians and vegans. 

Additionally, sesame seeds are also gluten-free, making them a great option for those with gluten sensitivities.

Sesame seeds can be easily added to your diet in a variety of ways. They can be eaten on their own as a snack, added to salads or sandwiches, or used as a topping for yogurt or oatmeal. 

They can also be ground into a paste (tahini) and used as a spread or as an ingredient in many Middle Eastern dishes.

Overall, sesame seeds are an excellent source of calcium and other essential minerals. Incorporating them into your diet can help you to meet your daily calcium needs while also providing a variety of other health benefits.

 

6. Fortified orange juice

Fortified orange juice is a popular beverage that is known for its high levels of calcium. Calcium is an essential mineral that is needed for healthy bones and teeth, and it also plays a vital role in muscle function and blood clotting. 

Fortified orange juice.

The calcium found in fortified orange juice is added to the juice during the manufacturing process. One of the main benefits of consuming fortified orange juice is that it is a convenient and delicious way to get the daily recommended intake of calcium. 

The American Dietetic Association recommends that adults consume 1000mg of calcium per day, and a single glass of fortified orange juice can provide up to 20% of that amount. 

This makes it an ideal drink for people who may have trouble consuming enough calcium through food alone. Another benefit of fortified orange juice is that it is often fortified with other vitamins and minerals, such as vitamin D. 

Vitamin D is necessary for the body to absorb and use calcium, so consuming fortified orange juice can help ensure that the calcium is being used effectively.

Additionally, fortified orange juice is often a good source of vitamin C, which helps to boost the immune system and maintain healthy skin.

In addition, fortified orange juice is a low-calorie and low-fat alternative to other calcium-rich foods, such as milk and cheese. 

This makes it a great option for people who are trying to lose weight or maintain a healthy weight, as well as for people who may be lactose intolerant.

Overall, fortified orange juice is a delicious and convenient way to get the daily recommended intake of calcium. It is a great option for people of all ages, and it can be enjoyed at any time of the day. 

So, next time you're looking for a tasty and healthy beverage, grab a glass of fortified orange juice and enjoy the many benefits that it provides.

 

7. Fortified cereal

Fortified cereal is a type of cereal that has been enriched with additional nutrients, including calcium. Calcium is an essential mineral that is vital for the health of our bones and teeth. 

Fortified cereal.

It helps to build and maintain strong bones and is also important for muscle function, nerve transmission, and blood clotting.

When cereal is fortified with calcium, it means that additional calcium has been added to the cereal during the manufacturing process. 

This can be done in several ways, such as through the use of calcium carbonate, calcium phosphate, or calcium lactate. 

The amount of calcium that is added to fortified cereal can vary, but it is typically around 20-30% of the recommended daily intake for adults.

There are many benefits to eating fortified cereal that is high in calcium. For example, it can help to reduce the risk of osteoporosis, a condition that causes the bones to weaken and become more prone to fractures. 

Additionally, fortified cereal can also help to improve the overall health of the teeth and gums. Furthermore, fortified cereal is a convenient and easy way to get your daily dose of calcium. 

It is a great option for people who may not be able to consume enough calcium through food or supplements. 

Additionally, fortified cereal is also a good option for people who are lactose intolerant or vegan, as it is a plant-based source of calcium.

8. Tofu

Tofu, also known as bean curd, is a popular plant-based protein source that is high in calcium. 

Calcium is an essential mineral that is necessary for the proper functioning of the human body, particularly for the development and maintenance of strong bones and teeth.

Tofu.

During the manufacturing process, the soybeans are soaked, ground, and mixed with a coagulant to form curds and whey. The curds are then pressed to remove the whey, resulting in tofu. 

The amount of calcium in tofu varies depending on the coagulant used, but on average, a 100g serving of tofu contains about 150-200mg of calcium.

This amount of calcium is about 15-20% of the recommended daily intake for adults. When compared to other plant-based protein sources, tofu is one of the best sources of calcium. 

For example, a 100g serving of tempeh, which is also made from soybeans, contains only around 80mg of calcium.

Tofu is also a great source of other essential nutrients such as protein, iron, and zinc. It is also low in calories, making it a great choice for those looking to maintain a healthy weight. 

Additionally, tofu is versatile and can be used in a variety of dishes such as stir-fries, soups, and salads.

9. Blackstrap molasses

Blackstrap molasses is a thick, dark syrup that is a byproduct of the sugar refining process. It is known for its rich, complex flavor and is often used as a sweetener in baking and cooking. 

Blackstrap molasses.

But what many people may not know is that blackstrap molasses is also a rich source of calcium. Calcium is a vital mineral that is essential for the development and maintenance of strong bones and teeth. 

It is also important for muscle function, nerve transmission, and blood clotting. Adequate calcium intake is especially important for children and teenagers as they are still growing and developing.

Blackstrap molasses is made from the third boiling of sugar cane juice, which is why it is considered to be the most nutritious form of molasses. It is rich in minerals, including calcium. 

One tablespoon of blackstrap molasses contains approximately 135 milligrams of calcium, which is around 14% of the daily recommended intake for adults.

In addition to calcium, blackstrap molasses is also a good source of other minerals such as magnesium, potassium, and iron. It also contains antioxidants and flavonoids, which can help protect cells from damage and reduce the risk of chronic diseases.

10. Figs

Figs, also known as Ficus carica, are delicious and nutritious fruit that is high in calcium. Calcium is an essential mineral that is vital for the proper functioning of the human body. 

It is necessary for the development and maintenance of healthy bones and teeth, as well as the regulation of muscle function and blood clotting.

Figs.

Figs are an excellent source of calcium, providing around 20 mg of calcium per 100 g of fruit. This is roughly 2% of the daily recommended intake of calcium for adults. 

Additionally, figs are also a good source of other essential minerals such as potassium, magnesium, and zinc.

The high calcium content in figs is due to the presence of various minerals, including calcium, phosphorus, and magnesium. These minerals are essential for maintaining strong and healthy bones and teeth. 

They also play a vital role in the regulation of blood pressure, muscle function, and nerve transmission.

Figs are also rich in antioxidants and other beneficial compounds that help to protect the body from harmful free radicals. Additionally, figs are low in calories and fat, making them an excellent choice for those trying to maintain a healthy weight.

Recommended daily intake of calcium

The recommended daily intake of calcium for adults is around 1000 mg per day for men and women up to age 50, and 1200 mg per day for women over 50 and men over 70. 

It's also important to note that, even if you eat a diet rich in calcium-rich foods, certain factors can affect your ability to absorb calcium from your diet. 

Certain medications, such as antacids and diuretics, can interfere with calcium absorption. Additionally, certain medical conditions, such as celiac disease and inflammatory bowel disease, can also affect calcium absorption.

If you're still not getting enough calcium from your diet, then you can consider taking a calcium supplement, but it is always best to consult with your healthcare provider before taking any supplement.

It's also important to note that consuming an excessive amount of calcium can lead to health issues such as kidney stones and other kidney problems.

Therefore, it's important to consult with a healthcare professional or a registered dietitian to know the appropriate amount of calcium intake that suits your body's needs.

Conclusion

In conclusion, calcium is a vital mineral that is essential for maintaining strong and healthy bones. Dairy products, leafy green vegetables, fish, almonds, sesame seeds, and fortified foods are all great sources of calcium. 

By including these foods in your diet and making sure you are getting enough vitamin D, you can ensure that your body is getting the calcium it needs to function properly.