Calcium Rich Foods - Nutrition Tips for Better Bone Strength
Calcium is an important mineral that helps maintain and build strong teeth and bones. It plays an essential part in nerve signalling, muscle function, and heart health. Most adults aged between 19 and 50 are recommended to consume 1,000 mg of calcium each day. But postmenopausal women, adolescents, and older adults need a higher amount.
There are various types of calcium rich foods available, and many of them are non-dairy, making them suitable for individuals who avoid dairy products. Read on to know more about the different types of calcium-based food items, which can help improve core bone health.
Food That Are Rich in Calcium
Here are some of the main calcium rich foods that you should know of:
Chia Seeds
Two tablespoons or a single ounce of chia seeds can provide 179 mg of calcium. Chia seeds contain boron, a mineral that may play a role in bone health.
You can add chia seeds to smoothies or mix them into yoghurt or oatmeal to boost their fibre and calcium content.
Soy Milk
Fortified soy milk is one of the commonly used non-dairy sources of calcium. One cup of soy milk offers around 299 mg of calcium, which is comparable to the amount found in cow’s milk. Choose a soy milk that is fortified with calcium carbonate for a higher calcium content.
Fortified soy milk is an excellent source of vitamin D and contains less saturated fat than whole cow’s milk. This makes it a nutritious option for individuals following a lactose-free or vegan diet.
Almonds
Almonds are another calcium heavy food product. One cup of whole almonds provides around 385 mg of calcium, which is one-third of the recommended daily calcium intake for most adults. They are also rich in vitamin E, magnesium, fibre, protein, and monounsaturated fats. However, almonds are also high in calories.
One cup contains about 838 calories and 72 gm of fat. Although most of this fat is healthy, consuming large portions might lead to excessive calorie intake. For such reasons, it is best to enjoy almonds in moderation.
Tofu
Tofu is one of the most popular foods rich in calcium. But the calcium content can vary, depending on the brand and type of tofu. A half-cup serving of calcium-set tofu can offer 275 to 861 mg of calcium.
To maximise calcium intake, you must read the labelling properly and only choose tofu made with calcium salts like calcium sulphate, which are used as coagulants during production.
White Beans
White beans are among the best calcium foods to include in a balanced diet. One cup of white beans can provide 161 mg of calcium. These beans are low in fat and are rich in iron. You can add them to your favourite salad or soup, use them in hummus or consume them in a side dish.
Sunflower Seeds
A cup of sunflower seed kernels contains 109 mg of calcium. These seeds have magnesium that balances the effects of calcium in the body and regulates muscle and nerve health. Apart from being one of the best foods that contain calcium, sunflower seeds also contain copper and vitamin E. Together, these nutrients may contribute to bone health as part of a balanced diet.
Edamame
One cup of prepared or frozen edamame contains 98 mg of calcium. You will find it available frozen or fresh and in pods or shelled. Edamame contains all nine important amino acids and proteins.
Sesame Seeds
Sesame seeds are another calcium food for bones. Consuming just 1 tablespoon of sesame seeds can add 88 mg of calcium to an individual’s diet. You can toast them and sprinkle the seeds over a salad. Alternatively, you can bake them in bread for a nuttier flavour.
Sesame seeds also contain copper and zinc, which makes them one of the best calcium rich foods for bones. Additionally, some studies have explored sesame seed intake and joint health, but more research is needed.
Canned Salmon and Sardines
Salmon and canned sardines are eatables rich in calcium because of their edible bones. A 92 gm (3.75-ounce) can of sardines contain 35% calcium, and 85 gm (3 ounces) of canned pink salmon with bones has 18% calcium. These oily fish also provide omega-3 fatty acids and protein, which contribute to overall nutritional intake.
Amaranth
This is a highly nutritious pseudocereal. One cup (246 gm) of cooked amaranth grain can provide 116 mg of calcium. Amaranth leaves have 276 mg of calcium per cooked cup (132 grams) and a good amount of Vitamins C and A. Amaranth also contains folate and minerals, such as iron, phosphorus, magnesium and manganese.
Calcium Fortified Juices
Fortified juices, such as apple juice, orange juice, cranberry juice and grape juice, contain calcium. These drinks also fall under the high calcium foods chart. Although these juices taste similar to their non-fortified versions, they offer additional calcium. Make sure to check the label to confirm the presence of calcium.
Fortified Breakfast Cereals
Fortified breakfast cereals are an easy way to increase daily calcium intake, particularly for people who consume little or no dairy. Some of the common types are oat-based cereals, multigrain cereals, whole wheat cereals, corn flakes, and bran flakes that have been enriched with calcium and other important nutrients like B vitamins, vitamin D and iron.
Make sure to check the nutrition label before buying, as the amount of added calcium varies between products.
Important Facts of Calcium That You Should Know
Even though calcium and food play an important part in improving overall bone health, there are certain other things that you should know:
Calcium Absorption
The body needs vitamin D to absorb calcium. This means you cannot fully benefit from a calcium-rich diet if your vitamin D levels are low. You can get vitamin D from food items like salmon and soy milk. Sunlight is the best natural source of vitamin D, as your skin produces this vitamin when exposed to the sun.
Importance for Women
Some studies suggest adequate calcium intake may help support symptom management in some individuals with premenstrual syndrome (PMS). Women with PS are usually found to have lower intakes of magnesium and calcium, along with lower calcium levels in the blood.
Calcium Deficiency
A long-term calcium deficiency can affect bone health at every stage of life. In adults, inadequate calcium intake might lower bone mineral density over time, increasing the chances of osteoporosis (a condition that weakens bones and makes them susceptible to fractures).
Older adults, especially postmenopausal women, are at a higher risk of osteoporosis due to hormonal changes that accelerate bone loss. Therefore, meeting the recommended daily calcium intake is particularly important for maintaining bone strength.
Calcium is an essential mineral that plays an important part in many aspects of health. A wide range of calcium-rich foods, including edamame, sesame seeds, white beans, chia seeds, almonds, sardines and canned salmon, can help meet daily calcium requirements. These food products support strong bones and overall health as well.
Reader Information: This article is intended for informational and educational purposes only and should not be considered medical advice, diagnosis, or treatment. The calcium values provided in this article are approximate and may vary depending on food variety, serving size, preparation method, and product fortification. Calcium-rich foods can help support bone health as part of a balanced diet, but individual calcium needs vary according to age, sex, life stage, and health status. If you have osteoporosis, kidney disease, parathyroid disorders, or concerns about calcium intake, consult a qualified healthcare professional before making significant dietary changes or using calcium supplements.
