Calcium is an essential mineral for the promotion of healthy bones and teeth, in addition to its role in nerve transmission, muscle movement, and hormone regulation. Unfortunately, a lack of calcium can lead to severe symptoms such as tingling extremities, spasms and cramps in muscles, fatigue, or disinterest in food consumption – even irregular heartbeats.
When your body is deprived of calcium for a prolonged period, it can cause bone deterioration and fragility. On the flip side, getting an overabundance of this essential mineral (mainly from supplementing) may result in kidney stones, calcification of soft tissue, as well as elevated chances of stroke or cardiac arrest.
Table of Contents
Why Do You Need Calcium?
Calcium is an essential mineral for the promotion of healthy bones and teeth, in addition to its role in nerve transmission, muscle movement, and hormone regulation. Unfortunately, a lack of calcium can lead to severe symptoms such as tingling extremities, spasms and cramps in muscles, fatigue, or disinterest in food consumption – even irregular heartbeats.
When your body is deprived of calcium for a prolonged period, it can cause bone deterioration and fragility. On the flip side, getting an overabundance of this essential mineral (mainly from supplementing) may result in kidney stones, calcification of soft tissue, as well as elevated chances of stroke or cardiac arrest.
What Foods are Highest in Calcium?
There are many foods that are high in calcium, with dairy products being some of the most well-known sources. Milk, cheese, and yogurt are all rich in calcium. Other sources of calcium include leafy green vegetables such as kale, spinach, and collard greens, as well as fortified foods like tofu and orange juice.
| Dairy and Fortified Soy Alternatives | |||||
| Yogurt, plain, nonfat | 8 ounces | 137 | 488 | ||
| Yogurt, plain, low fat | 8 ounces | 154 | 448 | ||
| Kefir, plain, low fat | 1 cup | 104 | 317 | ||
| Milk, low fat (1 %) | 1 cup | 102 | 305 | ||
| Soy beverage (soy milk), unsweetened | 1 cup | 80 | 301 | ||
| Yogurt, soy, plain | 8 ounces | 150 | 300 | ||
| Milk, fat-free (skim) | 1 cup | 83 | 298 | ||
| Buttermilk, low fat | 1 cup | 98 | 284 | ||
| Yogurt, Greek, plain, low fat | 8 ounces | 166 | 261 | ||
| Yogurt, Greek, plain, nonfat | 8 ounces | 134 | 250 | ||
| Cheese, reduced, low, or fat-free (various) | 1 1/2 ounces | ~55-155 | ~115-485 | ||
| Vegetables | |||||
| Lambsquarters, cooked | 1 cup | 58 | 464 | ||
| Nettles, cooked | 1 cup | 37 | 428 | ||
| Mustard spinach, cooked | 1 cup | 29 | 284 | ||
| Amaranth leaves, cooked | 1 cup | 28 | 276 | ||
| Collard greens, cooked | 1 cup | 63 | 268 | ||
| Spinach, cooked | 1 cup | 41 | 245 | ||
| Nopales, cooked | 1 cup | 22 | 244 | ||
| Taro root (dasheen or yautia), cooked | 1 cup | 60 | 204 | ||
| Turnip greens, cooked | 1 cup | 29 | 197 | ||
| Bok choy, cooked | 1 cup | 24 | 185 | ||
| Jute, cooked | 1 cup | 32 | 184 | ||
| Kale, cooked | 1 cup | 43 | 177 | ||
| Mustard greens, cooked | 1 cup | 36 | 165 | ||
| Beet greens, cooked | 1 cup | 39 | 164 | ||
| Pak choi, cooked | 1 cup | 20 | 158 | ||
| Dandelion greens, cooked | 1 cup | 35 | 147 | ||
| Protein Foods | |||||
| Tofu, raw, regular, prepared with calcium sulfate | 1/2 cup | 94 | 434 | ||
| Sardines, canned | 3 ounces | 177 | 325 | ||
| Salmon, canned, solids with bone | 3 ounces | 118 | 181 | ||
| Tahini (sesame butter or paste) | 1 tablespoon | 94 | 154 | ||
| Fruit | |||||
| Grapefruit juice, 100%, fortified | 1 cup | 94 | 350 | ||
| Orange juice, 100%, fortified | 1 cup | 117 | 349 | ||
| Other Sources | |||||
| Almond beverage (almond milk), unsweetened | 1 cup | 36 | 442 | ||
| Rice beverage (rice milk), unsweetened | 1 cup | 113 | 283 | ||
It’s important to include high-oxalate foods such as spinach and rhubarb in your diet but consume them with caution, since they can impede the absorption of calcium. Eating these items in moderation will ensure a balanced diet for optimal health.
Certain types of fish like salmon and sardines, as well as nuts and seeds like almonds and chia seeds, also contain significant amounts of calcium.
Non-dairy sources of calcium include leafy green vegetables, fortified foods, and some types of fish. Incorporating these foods into your diet can help you meet your daily calcium needs.
What Fruits and Vegetables Are High in Calcium?
While fruits are not typically known for their calcium content, some fruits do contain measurable amounts of calcium for bones.
Figs and oranges are two of the best sources of calcium among fruits, with 100g of each providing about 35-40mg of calcium.
| Fruit | Ca Content (per 100g) |
|---|---|
| Figs | 35mg |
| Oranges | 40mg |
| Kiwi | 34mg |
| Blackberries | 32mg |
| Rhubarb | 86mg |
| Dates | 39mg |
| Prickly pears | 56mg |
Kiwi, blackberries, dates, and prickly pears are other fruits that contain smaller but still significant amounts of calcium. To ensure continual bone health, it’s essential to also get enough magnesium and vitamin D in addition to calcium. Almonds, avocados, and salmon are delicious sources of magnesium while catching some sun or chowing down on fortified foods can give the daily dose of vitamin D needed for optimum absorption.
Vegetables High in Calcium:
| Vegetable | Calcium Content (per 100g) |
|---|---|
| Kale | 150mg |
| Collard greens | 232mg |
| Broccoli | 47mg |
| Bok choy | 105mg |
| Okra | 82mg |
| Turnip greens | 190mg |
| Watercress | 120mg |
Vegetables are one of the best sources of calcium, particularly dark leafy greens. Collard greens and turnip greens are two of the highest calcium-containing vegetables, with 100g of each providing over 190mg of calcium.
Other greens like kale, watercress, and bok choy are also good sources of calcium, with about 100-150mg of calcium per 100g serving. Other vegetables like broccoli and okra also contain smaller but still meaningful amounts of calcium.
Dosage. How Much Calcium Per Day?
The amount of calcium a person needs each day varies based on age and sex.
According to the National Institutes of Health, adults aged 19-50 need 1,000 milligrams (mg) of calcium per day, while adults over 50 need 1,200 mg per day.
Women who are pregnant or breastfeeding may need even more.
It’s important to talk to your doctor to determine the right amount of calcium for you, and to make sure you’re getting enough through a balanced diet or supplements if needed.
For healthy bone and teeth growth, it’s essential for toddlers to receive adequate amounts of calcium.
Through a balanced diet that includes dairy products, leafy greens, and other nutrient-dense proteins such as fish or beans, you can ensure your little one is getting the amount they need.
People at Risk of a Calcium Deficiency
Ca is a crucial element for anybody functioning correctly. Regrettably, our bodies are not equipped to produce calcium on their own – that’s why we need dietary sources or supplements in order to acquire this nutrient.
- Postmenopausal women – During menopause, estrogen levels drop off significantly, decreasing calcium absorption. Regrettably, even when attempting to increase dietary intake of this mineral during such time may not be beneficial.
- Vegetarians and Vegans (Controversial) – Plant products, such as oxalic and phytic acids, have been hypothesized to limit the absorption of calcium. Despite this evidence, it has also been indicated that the consumption of meats can lead to an increase in the excretion of calcium. Thus, even though vegans and vegetarians may not be at a disadvantage compared to omnivores when it comes to their intake levels of calcium; they should still include plenty of plant foods abundant in the mineral into their diet plans.
- Women who miss their menstrual period (Amenorrhea) – Amenorrhea, a condition most common among anorexic women and athletes alike, is linked to decreased levels of estrogen in the body. To combat this condition, it’s suggested that individuals increase their intake of calcium-rich foods for improved health benefits.
- Individuals With lactose Intolerance – For those who are lactose intolerant, the consumption of dairy products can be greatly reduced, leading to a decrease in calcium intake.
- People taking Certain Medications: Aluminum and magnesium-containing antacids; Mineral oil and stimulant laxatives; Glucocorticoids, such as prednisone.
Nonetheless, it is much more easily absorbed when consumed through food! Ca is also present in some medications such as antacids.
The recommended daily amount is:
- Children 1-3 years: 700 mg
- Children 4-8 years old: 1,000 mg
- Children 9-18 years old: 1,300 mg
- Pregnant and lactating: 1,300 mg
- Adult males 19-70 years old: 1,000 mg
- Adult females 19-50 years old: 1,000 mg
- Adult males 71+ years and females 51+ years: 1,200 mg
How to increase calcium in body? Achieving healthy calcium levels is attainable through an assortment of methods. The best way to accomplish this goal is by consuming a diet high in calcium-rich edibles such as dairy goods, leafy greens, and fortified foods.
Lactose-intolerant individuals can still get enough calcium through non-dairy sources like fortified plant-based milk, tofu, and leafy green vegetables.
If you are considering adding supplements to your plan for nutrition, it’s essential that you converse with your doctor beforehand. In addition to adjustments in dietary habits, weight-active exercises can help enhance bone density and conserve the amount of calcium held within the bones – ultimately contributing positively towards maintaining optimal skeletal health.
Non-Dairy Food Sources of Calcium (and other bone strengthening nutrients)?
Calcium is a vital mineral for bone health, and while dairy products are well-known sources, many non-dairy foods are rich in calcium and other nutrients essential for bone strength. Here’s a detailed look at these options:
Leafy Green Vegetables
Dark, leafy greens are excellent non-dairy sources of calcium. Vegetables like kale, bok choy, collard greens, and turnip greens are particularly high in this mineral. For instance, one cup of cooked collard greens provides about 266 mg of calcium. Additionally, these greens contain vitamin K, another nutrient crucial for bone health as it aids in bone mineralization.
Fortified Plant Milks
Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium to match or exceed the calcium content of cow’s milk. A cup of fortified almond milk, for example, typically contains around 450 mg of calcium. These milks are also often fortified with vitamin D, which is essential for calcium absorption and bone health.
Nuts and Seeds
Almonds and chia seeds are notable for their calcium content. An ounce of almonds contains about 76 mg of calcium, while two tablespoons of chia seeds provide around 179 mg. Additionally, nuts and seeds are good sources of magnesium, which plays a critical role in bone structure and the conversion of vitamin D to its active form.
Legumes
Beans and lentils are rich in calcium, magnesium, and phosphorus, all of which are essential for bone health. White beans, for example, offer about 161 mg of calcium per cup. Chickpeas and black-eyed peas are also good options. Furthermore, legumes provide plant-based protein, crucial for bone repair and growth.
Fortified Foods
Certain cereals, tofu, and orange juice are fortified with calcium. For instance, fortified cereals can provide up to 1000 mg of calcium per serving, and fortified orange juice typically offers around 300 mg per cup. Tofu, when prepared with calcium sulfate, contains approximately 861 mg per half-cup serving.
Sea Vegetables
Seaweed varieties, such as kelp, wakame, and hijiki, are excellent sources of calcium. A cup of cooked wakame seaweed contains around 60 mg of calcium. Sea vegetables also offer magnesium and boron, trace minerals that support bone health.
Figs
Dried figs are a sweet and nutritious way to boost calcium intake, providing about 241 mg of calcium per cup. They also contain potassium and magnesium, both important for maintaining bone density.
Incorporating a variety of these non-dairy foods into your diet can help ensure adequate calcium intake along with other essential nutrients for strong bones. Balancing these foods with a healthy lifestyle and regular weight-bearing exercise will further support bone health and overall well-being.
Conclusion
Calcium is essential for ensuring the optimum functioning of your bones, muscles, circulatory and nervous systems – yet many individuals fail to get their daily value. While dairy products are typically associated with being high in this mineral, there are a plethora of other vegan-friendly sources available ranging from grains and legumes to fruits, vegetables, nuts, and seeds.
If you’re looking for something more exotic that also provides calcium benefits; consider seaweed or blackstrap molasses!
Furthermore, several foods contain fortified calcium to meet these needs. Variety is therefore vital when striving for a balanced vegan diet.