Milly Gaines
Calcium is an essential mineral for many aspects of health, especially for building and maintaining strong bones and teeth. It also plays a crucial role in nerve and muscle function. While dairy products are among the richest sources of calcium, there are many other dietary sources, including plant-based options. Getting enough calcium is important at every age, but requirements vary depending on life stage, with young children, teenagers, and women over 50 having greater than average needs. This article will explore ways to increase the amount of calcium in your diet through food choices and supplements.
| Characteristics | Values |
|---|---|
| Recommended dietary intake of calcium | 1,000–1,300 mg/day for adults, depending on age |
| Calcium-rich foods | Dairy products, collard greens, spinach, kale, sardines, canned salmon, soybeans, oranges, almonds, whey protein, beans, lentils, yogurt, tortillas, and more |
| Calcium-fortified foods | Plant-based milk (soy milk, rice milk), breakfast cereals, orange juice, and some flour tortillas |
| Vitamin D | Helps your body absorb calcium; can be obtained through sun exposure or supplements |
| Calcium supplements | May be necessary for those who don't get enough calcium from their diet, but should be discussed with a healthcare professional first; can cause side effects such as bloating, constipation, and rarely, kidney stones |
| People with higher calcium needs | Babies, young children, pre-teens, teenagers, and elderly people |
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What You'll Learn
Dairy products like milk, yoghurt and cheese
Milk is a well-known source of calcium and is included in the USDA MyPlate Dairy Group, along with yoghurt and cheese. Fortified milk, such as soy milk with added calcium, vitamin A, and vitamin D, is also an excellent source of calcium. Fortified soy milk is included in the Dairy Group because its nutritional content is similar to dairy milk. Other plant-based "milks", like almond, rice, coconut, oat, and hemp milk, may have calcium, but they are not part of the Dairy Group because their nutritional content differs from dairy milk and fortified soy milk.
Yoghurt is one of the best sources of calcium, providing up to 34% of the daily value (DV) in one cup (245 grams). It is also a good source of protein and other nutrients. Regular consumption of yoghurt has been linked to a lower risk of developing heart disease and type 2 diabetes. Greek yoghurt, while a great source of protein, delivers less calcium than regular yoghurt.
Cheese is another dairy product that is a good source of calcium. It is also part of the USDA MyPlate Dairy Group.
It is important to note that calcium needs vary depending on age and life stage. It is particularly crucial for young children, pre-teens, teenagers, and elderly people to meet their calcium requirements. Calcium is essential for building and maintaining strong bones and teeth, and it helps to maintain bone strength as you age.
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Calcium-fortified foods like soy milk, rice milk and breakfast cereals
Calcium is an important mineral that plays a key role in many aspects of health. While dairy products tend to have the highest amounts of calcium, there are plenty of other good sources, many of which are plant-based.
Calcium-fortified foods like soy milk, rice milk, and breakfast cereals are excellent sources of calcium for those who don't consume dairy products. Soy milk is fortified with calcium, providing about 23% of the Daily Value (DV) in a single cup (237 ml). This makes it the non-dairy milk most similar to cow's milk in terms of nutritional content. Rice milk is also often fortified with calcium.
Fortified plant-based milk alternatives don't only include soy and rice milk. Almond milk, for example, can contain up to 482 mg of calcium per cup, which is significantly more than regular milk. Other nut- and seed-based milks may be fortified with even higher levels of calcium than soy milk.
Breakfast cereals are also often fortified with calcium. In addition, grain-based foods like tortillas, breads, and crackers can be fortified with calcium. However, it is important to note that not all fortified foods are nutrient-dense, and some may contain added sugars.
It is generally recommended to obtain calcium from foods rather than supplements, as foods provide a range of other nutrients as well. However, if you have difficulty consuming enough calcium-rich foods, supplements may be necessary, especially if you are at risk of developing osteoporosis. Before taking supplements, it is advisable to consult a healthcare professional.
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Dark green, leafy vegetables like kale, spinach and collard greens
Dark green, leafy vegetables like kale, spinach, and collard greens are excellent sources of calcium. For instance, a cup of cooked kale contains 177 milligrams of calcium, which is more than the amount in a cup of milk. Kale is also versatile and can be used to fight against heart disease, cancer, and inflammation. Similarly, cooked collard greens provide 268 milligrams of calcium per cup. Spinach, on the other hand, has about 5% absorption of calcium due to the presence of oxalates, which bind to calcium and impair its absorption.
It is always better to get calcium from foods that also provide other nutrients than from calcium supplements. 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. Before taking supplements, it is recommended to consult a doctor or other registered healthcare professional.
Some other vegetables that are rich in calcium include turnip greens, mustard greens, beet greens, bok choy, okra, Swiss chard, and broccoli raab. If you are looking for calcium-rich foods outside of vegetables, you can consider dairy products like milk, yoghurt, and cheese, as well as calcium-fortified products like plant-based milk (soy milk, rice milk) and breakfast cereals.
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Beans, including white beans, winged beans and soybeans
Calcium is important for maintaining healthy bones and teeth. While dairy products are well-known sources of calcium, the mineral is also present in many plant foods, including legumes. Beans, in particular, are a great way to increase the amount of calcium in your diet.
White beans, for example, are a nutritional powerhouse. A 1-cup (170-gram) serving of cooked white beans provides 16% of the daily value of calcium. They are also a good source of protein and fibre, and provide numerous micronutrients including folate, magnesium, copper, iron, and vitamin B6. White beans are versatile and can be used in casseroles, soups, and stews. The most common variety is cannellini beans, also called white kidney beans, which have an earthy, nutty flavour. Other varieties include navy beans, great northern beans, and baby lima beans.
Winged beans are another type of legume that can contribute to calcium intake. They are a tropical legume, closely related to pole beans, and almost all parts of the plant can be used in East Asian cuisine, including the pods, seeds, leaves, shoots, flowers, and tubers. Winged beans are a good source of folates, providing 66 µg or 16.5% of the daily requirement per 100g. They are also a source of protein and vitamin C.
Soybeans are also a good source of calcium. Like winged beans, they have a high protein content. They can be used in a variety of dishes and are a common ingredient in vegetarian and vegan diets.
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Almonds and other nuts
Calcium is an essential mineral that plays a crucial role in maintaining bone and teeth health. It also supports nerve and muscle function and reduces the risk of osteoporosis. While dairy products are known to be rich sources of calcium, there are also many plant-based alternatives.
Almonds are an excellent source of calcium among nuts. Just one ounce (28 grams) or about 23 almonds, provides 6% of the recommended daily value (DV) of calcium. Almonds are also a good source of fibre, healthy fats, protein, magnesium, manganese, and vitamin E. They can help lower blood pressure and body fat, contributing to a healthy diet and ensuring your body maintains bone density.
Other nuts also contain calcium, although in smaller amounts. For example, poppy, sesame, celery, and chia seeds are all good sources. One tablespoon (9 grams) of poppy seeds provides 127 mg of calcium or 10% of the DV.
Nuts and seeds are easy to incorporate into your diet. You can eat them as a snack, add them to yoghurt or salads, or even bake them into foods like bread. By including a mix of calcium-rich foods in your meals, you can ensure you're getting enough of this vital mineral and maintaining your health as you age.
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Frequently asked questions
Calcium-rich foods include dairy products such as milk, yoghurt, and cheese. Calcium-fortified foods like soy products, breakfast cereals, and juices are also good sources of calcium. For non-dairy options, try sardines, salmon, collard greens, kale, spinach, soybeans, almonds, and figs.
The recommended dietary intake of calcium depends on age and life stage. On average, the recommended daily intake for adults is between 1,000 and 1,300 mg. Babies, young children, pre-teens, teenagers, and elderly people have higher calcium requirements.
It is recommended that at least half of your calcium intake comes from your diet. However, if you are at risk of developing osteoporosis or do not get enough calcium from your diet, you may need to consider taking a calcium supplement. Speak to your doctor before taking any supplements.
