Calcium is an essential mineral that plays a crucial role in our body. It is primarily known for its function in maintaining the health and strength of our bones and teeth. However, it also aids in muscle function, nerve transmission, intracellular signaling, and hormonal secretion. The recommended daily intake of calcium for adults is approximately 1000-1300 mg.
Now, let’s delve into the various foods that are rich in calcium.
Dairy Products:
Dairy products are the most well-known sources of calcium. Milk, cheese, and yogurt are all excellent sources. For instance, a cup of milk can provide you with about 300 mg of calcium.
Leafy Greens:
Dark green leafy vegetables like spinach, kale, and collard greens are packed with calcium. One cup of cooked spinach contains around 245 mg of calcium.
Fish:
Certain types of fish, particularly canned sardines and salmon, are high in calcium. A small can of sardines can provide up to 350 mg of calcium.
Fortified Foods:
Many foods are fortified with calcium to help people meet their daily requirements. These include certain types of bread, juices, cereals, and plant-based milk alternatives like almond milk or soy milk.
Seeds:
Some seeds like poppy seeds, sesame seeds, and chia seeds are high in calcium. For example, one tablespoon of poppy seeds contains about 126 mg of calcium.
Almonds:
Among nuts, almonds contain the highest amount of calcium with approximately 76 mg per ounce.
Legumes:
Many legumes including beans and lentils are good sources of calcium. A cup of cooked white beans provides around 161 mg of calcium.
Certain Fruits:
Some fruits like oranges and figs contain a decent amount of calcium. One large orange contains about 74 mg while a half-cup of dried figs provides 121 mg of calcium.
Tofu:
Tofu that is set with calcium can be a great source of this mineral. Half a cup of tofu can provide about 434 mg of calcium.
Seaweed:
Certain types of seaweed like Wakame and Kelp are also rich in calcium.
It’s important to note that the body doesn’t produce calcium, so it’s crucial to get enough from the diet. Also, the body needs vitamin D to help absorb calcium, so ensure you’re getting enough of that as well.
There are many foods that contain calcium, and incorporating a variety of these into your diet can help ensure you’re getting enough of this essential mineral. However, if you’re concerned about your calcium intake or have been diagnosed with a deficiency, it’s always best to consult with a healthcare professional or a registered dietitian for personalized advice.