Calcium Rich Foods to Include in Your Diet

Calcium is a mineral that is essential for the growth and maintenance of strong bones and teeth. It also plays a vital role in muscle function, nerve transmission, and blood clotting. It is, therefore, essential to include calcium rich foods in your diet to maintain good health.

Here are some of the best calcium rich foods that you can include in your diet:

1. Dairy products:

Dairy products like milk, cheese, and yogurt are the best source of calcium. They also provide other essential nutrients like protein, vitamin D, and magnesium. A cup of milk can provide 300 mg of calcium, while a cup of yogurt can provide 450 mg of calcium. However, if you are lactose intolerant or vegan, you can opt for plant-based dairy alternatives like almond or soy milk as calcium foods.

2. Leafy greens:

Leafy greens like kale, spinach, collard greens, and turnip greens are foods high in calcium. They are also low in calories and provide other essential nutrients like vitamin K, folate, and fiber. These are very high on the calcium foods list. One cup of cooked kale provides around 180 mg of calcium, while one cup of cooked spinach provides around 240 mg of calcium.

3. Seafood:

When you’re on the lookout for calcium rich foods, seafood like sardines, salmon, and shrimp are also excellent sources of calcium that you must consider. Sardines and salmon also provide omega-3 fatty acids, which are beneficial for heart health. A 3-ounce serving of canned sardines provides around 325 mg of calcium, while a 3-ounce serving of cooked shrimp provides around 100 mg of calcium. Definitely one of the greatest calcium rich foods.

4. Nuts and seeds:

If you’re looking for calcium rich foods, nuts and seeds like almonds, sesame seeds, and chia seeds are foods high in calcium. They also provide other essential nutrients like protein, fiber, and healthy fats. One ounce of almonds provides around 75 mg of calcium, while one tablespoon of sesame seeds provides around 90 mg of calcium. These are some really good sources of calcium!

5. Tofu

Tofu is a plant-based protein source that is also rich in calcium, in fact, it is considered as best source of calcium in a lot of cases too. It is a popular vegan alternative to meat and dairy products. One-half cup of firm tofu provides around 250 mg of calcium.

6. Fortified foods:

Some foods, like breakfast cereals, orange juice, and plant-based milk alternatives, are fortified with calcium. They are good sources of calcium for people who cannot consume dairy products or are vegan. One cup of fortified orange juice can provide around 350 mg of calcium, while one cup of fortified plant-based milk can provide around 300 mg of calcium- making it one of the most excellent calcium rich foods.

7. Beans and lentils:

Beans and lentils like white beans, black beans, and chickpeas are also excellent sources of calcium. They are also rich in fiber, protein, and other essential nutrients. One cup of cooked white beans provides around 160 mg of calcium, while one cup of cooked chickpeas provides around 80 mg of calcium.

Fruits and vegetables to include:

In addition to the calcium rich foods mentioned above, here are some fruits and vegetables that are also good sources of calcium:

1. Oranges:

Oranges are not only high in vitamin C, but they also one of the best calcium rich fruits. One medium orange provides around 60 mg of calcium.

2. Broccoli:

Broccoli is a cruciferous vegetable that is one of the most popular calcium rich foods. One cup of cooked broccoli provides around 60 mg of calcium.

3. Kale:

Kale is a leafy green vegetable that is a rich source of calcium and also provides other essential nutrients like vitamin K and fiber. One cup of cooked kale provides around 100 mg of calcium.

4. Figs:

Figs are a sweet and nutritious fruit that is often considered one of the best calcium foods. One dried fig provides around 13 mg of calcium.

5. Sweet potatoes:

Sweet potatoes are a nutritious root vegetable that is one of the best calcium foods. One medium-sized sweet potato provides around 40 mg of calcium.

6. Bok choy:

Bok choy is a type of Chinese cabbage that is one of the most popular calcium rich vegetables. One cup of cooked bok choy provides around 75 mg of calcium.

7. Butternut squash:

Butternut squash is a delicious and nutritious winter squash that is a rich source of calcium. One cup of cooked butternut squash provides around 80 mg of calcium.

8. Collard greens:

Collard greens are a leafy green vegetable that is one of the most popular natural sources of calcium. One cup of cooked collard greens provides around 260 mg of calcium.

9. Turnip greens:

Turnip greens are another leafy green vegetable that is one of the greatest calcium rich vegetables. One cup of cooked turnip greens provides around 200 mg of calcium.

10. Okra

If you’re looking for vegetables high in calcium, Okra is a nutritious vegetable that is very high in calcium. One cup of cooked okra provides around 80 mg of calcium.

11. Rhubarb:

Rhubarb is a unique vegetable that is often used in desserts. It is one of the most delicious calcium foods. One cup of cooked rhubarb provides around 170 mg of calcium.

12. Kiwi:

Kiwi is a sweet and tangy fruit that is also one of the most calcium rich fruits. One medium-sized kiwi provides around 30 mg of calcium.

These are some amazing calcium rich foods. Also, incorporating a variety of fruits and vegetables in your diet can not only help increase your calcium intake, but also provide you with other essential vitamins, minerals, and antioxidants that are beneficial for overall health.

Note:

It is essential to note that even if you’re consuming calcium rich foods, calcium absorption depends on other factors like vitamin D levels, age, and gut health. It is, therefore, crucial to maintain healthy levels of vitamin D and consume a balanced diet to optimize calcium absorption.

Conclusion:

In conclusion, calcium is an essential mineral that plays a vital role in maintaining good health. Natural sources of calcium are many- you can include dairy products, leafy greens, seafood, nuts and seeds, and beans and lentils in your diet to ensure that you are getting enough calcium. By consuming a balanced diet that includes calcium rich foods, you can maintain strong bones and teeth, improve muscle function, and reduce the risk of osteoporosis. Shop at LoveLocal !