Calcium is a vital mineral that helps your heart, muscles, and nerves function properly. It can be obtained from a variety of foods, including both plant and animal sources. Some examples of calcium-rich foods are milk, cheese, yogurt, sardines, seeds, and leafy greens. For those who are vegan, lactose intolerant, or not fond of dairy products, there are still many alternatives to ensure an adequate calcium intake. Other sources of calcium include canned sardines, collard greens, and fortified orange juice. It is essential to maintain a well-balanced diet that incorporates a range of calcium-rich foods to support bone health.
In this blog post, we will discuss the importance of calcium in maintaining strong bones and teeth.
Top 10 Calcium-Rich Foods (Many Are Nondairy)
Here are 10 calcium-rich foods that you should consider adding to your diet:
1. Almonds
Almonds are a super healthy nut that is packed with protein, vitamin E, and potassium. Protein helps your body grow and repair itself, while vitamin E acts as an antioxidant that helps protect your cells from damage. Potassium is essential for keeping your heart and bones strong. Additionally, almonds contain healthy fats that can help lower your “bad” cholesterol levels if you eat them in moderation.
2. Seeds
Seeds may be tiny, but they are packed with nutrition, especially calcium. Some seeds like poppy, sesame, celery, and chia seeds are rich in this bone-strengthening mineral. For example, just a spoonful of poppy seeds has 127 mg of calcium, which is about 10% of your daily calcium needs.
Seeds are not only good for calcium but also for protein and healthy fats. Chia seeds, for example, are full of plant-based omega-3 fatty acids, which are good for your heart. Sesame seeds are another great source of calcium, providing 7% of your daily value in just one tablespoon. They also have important minerals like copper, iron, and manganese, which are essential for a healthy diet.
3. Cheese
Cheese is a great source of calcium, with Parmesan cheese having the highest amount per ounce compared to softer cheeses like Brie. The calcium in cheese is easily absorbed by the body compared to plants. Cheese also provides protein, with cottage cheese being a good source. Aged, hard cheeses are low in lactose, making them easier to digest for those with lactose intolerance.
In addition to these benefits, studies suggest that consuming dairy products may lower the risk of heart disease and metabolic syndrome. However, it’s important to be aware that full-fat cheese can be high in saturated fat and calories, and some cheeses contain a lot of sodium, which should be limited for some individuals.
4. Milk
Milk is a great way to get calcium, which is important for strong bones and teeth. Just one cup of cow’s milk, whether it’s whole or nonfat, provides between 306-325 mg of calcium, and our bodies absorb this calcium really well. Not only that, but milk is also a good source of protein, vitamin A, and vitamin D, which are all important for our overall health. If you prefer goat’s milk, that’s another excellent choice for getting calcium, as it provides 327 mg per cup. So, make sure to include milk in your diet to keep your bones and teeth healthy and strong!
5. Broccoli
Broccoli is a super healthy vegetable that is packed with vitamin C – almost twice as much as an orange! Eating foods like broccoli, which belong to the cruciferous vegetable family, has been linked to a decreased risk of colon and prostate cancer according to research. Additionally, broccoli is a good source of calcium, with 2 cups of raw broccoli providing about 7% of the daily value for calcium.
6. Yogurt
Yogurt is a tasty and nutritious food that can help keep your bones strong. It’s packed with calcium, which is important for healthy bones and teeth. Some yogurts also contain probiotics, which are good bacteria that can boost your immune system and help your body absorb nutrients better. A cup of plain yogurt has about a quarter of the daily recommended amount of calcium, along with other essential nutrients like phosphorus, potassium, and vitamins B2 and B12. Low-fat yogurt has even more calcium, which is great for your bones.
7. Sardines and canned salmon
Sardines and canned salmon are great sources of calcium because they contain edible bones. A small can of sardines provides 27% of your daily calcium needs, while canned salmon has 19% in just a few ounces. These fish are also packed with protein and omega-3 fatty acids, which are important for a healthy heart, brain, and skin. Even though some seafood may have mercury, sardines and salmon have lower levels. They also have selenium, which can help protect against mercury toxicity.
8. Broccoli Rabe
Broccoli rabe, also known as “rob,” is a vegetable that is closely related to broccoli but has a slightly bitter taste. It is packed with immune-boosting vitamin C, providing over half of your daily value. Additionally, it contains about 4 grams of protein to help keep you full and satisfied. Broccoli rabe is also a great source of vitamin A, which is important for healthy eyes and skin. In just a one-cup serving of cooked broccoli rabe, you can get 118 mg of calcium, which is about 11.8% of your daily value.
9. Beans and lentils
Beans and lentils are super healthy foods that are packed with fiber, protein, and essential vitamins like iron, zinc, folate, magnesium, and potassium. Some beans, such as winged beans and white beans, are rich in calcium, which is vital for strong bones and teeth. Other types of beans and lentils also provide calcium, but in slightly lower amounts.
Eating beans has numerous health benefits, especially for those who eat a plant-based diet. Research shows that beans can lower bad cholesterol levels and reduce the risk of getting type 2 diabetes. Adding beans and lentils to your meals can help you stay healthy and get all the nutrients you need.
10. Fortified drinks
Even if you don’t drink milk, you can still get calcium from fortified, nondairy beverages like soy milk. A cup of fortified soy milk contains 23% of the recommended daily value of calcium and 6 grams of protein, making it a good alternative to cow’s milk. Other nut- and seed-based milks may have even higher levels of fortified calcium. Additionally, orange juice can also be fortified with calcium, providing 27% of the recommended daily value in a cup.
Conclusion
In conclusion, incorporating calcium-rich foods into your diet is essential for strong bones and overall health. Whether you prefer dairy or nondairy options, there are plenty of delicious choices to help you meet your daily calcium needs. Remember to include a variety of these foods in your meals to ensure you are getting all the nutrients your body needs to thrive.