Milly Gaines
Calcium is an essential mineral for maintaining healthy teeth and bones. It also plays a crucial role in nerve and muscle function, and helps to regulate blood pressure. While dairy products like milk, yoghurt and cheese are well-known sources of calcium, there are many other calcium-rich foods, including sardines, collard greens, figs, almonds, soybeans, beans and lentils, and even dark chocolate. Calcium supplements are also available, but these can have side effects and it's always best to get nutrients from food sources if possible. If you're concerned about your calcium intake, it's a good idea to speak to a healthcare professional for advice.
How do I increase calcium in my diet?
| Characteristics | Values |
|---|---|
| Recommended calcium intake for adults | 700mg to 1,300mg per day |
| Calcium-rich foods | Dairy products (milk, yoghurt, cheese), canned salmon, almonds, whey protein, beans, lentils, dark green leafy vegetables (e.g. kale, spinach, collard greens), soybeans, sardines, figs |
| Fortified foods | Some plant-based milks (soy milk, rice milk), breakfast cereals, juices |
| Vitamin D | Vitamin D helps the body absorb calcium; sunlight is the main source of vitamin D, but it can also be obtained through supplements or certain foods (e.g. salmon, eggs) |
| Supplements | Calcium supplements may be recommended by a doctor, especially for those at risk of osteoporosis; however, high doses or combining with a calcium-rich diet may increase the risk of heart attacks, strokes, and kidney stones |
| Risk factors | Age, menopause, pregnancy, and a vegan or lactose-intolerant diet may increase the need for calcium |
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What You'll Learn
Calcium-rich foods
Calcium is an important mineral that plays a key role in maintaining healthy teeth and bones. It also helps blood vessels contract and relax, keeping a healthy blood pressure. A calcium-rich diet can also reduce the risk of kidney stones by decreasing the body's absorption of oxalates.
Dairy products are one of the most common sources of calcium. Milk, yoghurt, and cheese are rich in calcium and tend to be the best-absorbed sources. A cup of plain yoghurt contains 23% of the DV for calcium, while Greek yoghurt delivers less calcium than regular yoghurt.
For those who are lactose intolerant or vegan, there are several non-dairy sources of calcium. Almonds are a good source of non-dairy calcium; a 30-gram serving provides about 75 milligrams of calcium. Other nuts, such as winged beans and white beans, also contain decent amounts of calcium. Soy-based products, including some plant-based milks and breakfast cereals, are also excellent sources of calcium.
Canned salmon is another great source of calcium, thanks to its edible bones. A 3.75-ounce can of sardines packs 27% of the DV for calcium, while 3 ounces of canned salmon with bones has 19%. These oily fish also provide high-quality protein and omega-3 fatty acids, which support heart, brain, and skin health.
Dark green, leafy vegetables like cooked kale, spinach, and collard greens are also good sources of calcium. A cup of cooked kale has more calcium per serving than milk, at 177 milligrams. However, spinach contains oxalate, which reduces calcium absorption, so it is not the best source of calcium.
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Calcium and vitamin D
Calcium is an important mineral that plays a key role in many aspects of health. Most of the calcium in our bodies is found in the skeleton and teeth, but it is also stored in the tissues and blood. Calcium is vital for healthy teeth and bones, and it also plays a crucial role in the health and functioning of nerves and muscle tissue. It even helps blood vessels contract and relax, so you need it to maintain healthy blood pressure.
Good sources of calcium include dairy foods like milk, yoghurt and cheese, and calcium-fortified products, such as some plant-based milks (e.g. soy milk and rice milk) and breakfast cereals. Other calcium-fortified foods include juices and some canned fish, like sardines and salmon. If you are lactose intolerant or vegan, you may not get enough calcium from your diet, as dairy products are one of the most common sources of calcium. However, almonds, beans, lentils, and some green vegetables are also good sources of calcium.
Vitamin D is crucial for increasing the absorption of calcium in the body. Your body needs vitamin D to absorb calcium properly in your gut and keep enough calcium in your bloodstream. While you can get vitamin D from food sources, most people get their vitamin D from the action of the sun on their skin. If you’re not getting regular sun exposure, try taking a supplement or eating foods rich in vitamin D, such as salmon and eggs.
If you have been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements in addition to osteoporosis drug treatments. Women lose bone more rapidly for a number of years after menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones. A healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss.
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Calcium supplements
Calcium is an important mineral that helps build and protect bones and teeth. Most people get enough calcium from their normal diet, including dairy foods, leafy green vegetables, and calcium-fortified foods. For example, a cup of milk or yoghurt contains 300 mg of calcium.
However, older women and men may need extra calcium to prevent osteoporosis, a condition of weak and fragile bones that makes one prone to fractures. Women are much more likely to develop osteoporosis, with 80% of the 10 million Americans with the condition being women. Doctors may prescribe calcium supplements and osteoporosis drug treatments if they are concerned that a patient's calcium intake is low.
Therefore, for most women, skipping calcium supplements in favour of boosting dietary calcium and focusing on weight-bearing exercises is the best way to keep bones strong.
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Calcium requirements
Calcium is essential for healthy teeth and bones, and it also plays a crucial role in nerve and muscle function. The amount of calcium you need depends on your life stage. On average, adults need 700 mg of calcium per day, while the recommended dietary intake (RDI) for adults is between 1,000 and 1,300 mg/day.
Young children, teenagers, and women over 50 have above-average calcium requirements. Pre-teens and teenagers need more calcium to support the growth spurt that occurs during puberty and to build peak bone mass, which can help prevent osteoporosis later in life. Women over 50 lose bone mass more rapidly due to menopause, so they need to ensure they are getting enough calcium in their diet to offset these losses.
Good sources of calcium include dairy products like milk, yoghurt, and cheese. A cup of plain yoghurt contains 23% of the daily value (DV) for calcium, while a cup of Greek yoghurt delivers less calcium but is still a great way to get extra protein. Other dairy options include calcium-fortified plant-based milk alternatives, such as soy milk and rice milk.
For those who are lactose intolerant or vegan, there are several non-dairy sources of calcium to choose from. Almonds are a good source of nondairy calcium, with 28 grams delivering 6% of the DV for calcium. Other options include sardines, collard greens, and figs, which are high in calcium compared to other fruits. Calcium-fortified foods, such as some breakfast cereals, can also help you meet your calcium needs.
While supplements are available, it is generally recommended that at least half of your calcium intake comes from your diet, as calcium from food sources can help reduce the risk of kidney stones. If you are considering taking calcium supplements, especially if you are at risk of developing osteoporosis, it is best to consult your doctor or a healthcare professional.
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Calcium-fortified foods
When choosing calcium-fortified foods, it is important to look for options that are nutrient-dense. Some fortified foods may contain added sugars or other unnecessary ingredients, so it is always a good idea to check the nutrition label. Additionally, some fortified foods may not be suitable for young children due to potential choking hazards.
By including a variety of calcium-fortified foods in your diet, you can increase your calcium intake and improve your overall health. Calcium-fortified foods offer a convenient and effective way to ensure you are getting enough of this essential mineral.
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Frequently asked questions
Calcium is found in a variety of foods, including dairy products like milk, yoghurt, and cheese. Calcium-fortified foods like plant-based milk (soy milk, rice milk) and breakfast cereals are also good sources. For non-dairy options, try almonds, sardines, collard greens, figs, beans, lentils, and soybeans.
The recommended dietary intake (RDI) of calcium for adults is between 1,000 and 1,300 mg/day, depending on age. Adults need at least 700mg of calcium a day.
If you don't get enough calcium, you may be at increased risk of developing osteoporosis. Calcium is vital for maintaining healthy teeth and bones, and it also plays a crucial role in other systems of the body, such as nerve and muscle function.
It is generally recommended to get calcium from foods rather than supplements as they provide other nutrients as well. However, if you have difficulty eating enough calcium-rich foods, you may need to consider a calcium supplement, especially if you are at risk of developing osteoporosis. Always consult your doctor before taking any supplements.
