Calcium-Rich Foods: Which Are Foods High in Calcium?

Calcium is a vital mineral that supports strong bones and teeth, muscle function, nerve signalling, and heart health. Including calcium rich foods in your diet ensures you meet your daily calcium needs. Let's explore various foods high in calcium, including calcium rich fruits and vegetables, calcium rich fish, and other calcium rich products.

Importance of Calcium

Calcium makes up much of our bones and teeth. For most adults, it's recommended to consume at least 1,300 mg of calcium per day. Some groups, like adolescents, postmenopausal women, and older adults, require even more. Ensuring you have a calcium rich diet is essential for maintaining bone density and preventing osteoporosis, especially in women.

Top 15 Calcium Rich Foods

1. Seeds

Seeds like poppy, sesame, celery, and chia are rich sources of calcium. One tablespoon of poppy seeds contains 127 mg of calcium, about 10% of the daily value (DV). Sesame seeds offer 7% of the DV per tablespoon.

2. Cheese

Cheese is one of the most calcium rich foods. Parmesan cheese provides 242 mg of calcium per ounce, about 19% of the DV. Softer cheeses like Brie have less but still contribute to your daily calcium intake.

3. Yoghurt

Yoghurt is an excellent source of calcium. One cup of plain yogurt contains 23% of the DV. Low-fat yogurt can provide even more, with up to 34% of the DV per cup.

4. Sardines and Canned Salmon

Calcium rich fish like sardines and canned salmon are loaded with calcium. A can of sardines gives you 27% of the DV, while three ounces of canned salmon provides 19%.

5. Beans and Lentils

Beans and lentils are not only high in fiber and protein but also foods high in calcium. Winged beans offer 244 mg of calcium per cooked cup, about 19% of the DV. White beans provide 12% of the DV per cup.

6. Almonds

Almonds are among the high sources of calcium in nuts. One ounce of almonds delivers 6% of the DV. They are also rich in healthy fats, fibre, and vitamin E.

7. Whey Protein

Whey protein, a popular supplement, is also a rich source of calcium. A scoop of whey protein powder contains about 160 mg of calcium, or 12% of the DV.

8. Leafy Greens

Calcium rich vegetables like collard greens, spinach, and kale are excellent sources. Cooked collard greens provide 268 mg of calcium per cup, about 21% of the DV. However, some greens like spinach are high in oxalates, which can inhibit calcium absorption.

9. Rhubarb

Rhubarb offers a decent amount of calcium. One cup of raw rhubarb contains 105 mg of calcium, about 8% of the DV. It's also high in fibre and vitamin K.

10. Fortified Foods

Many grain-based foods are fortified with calcium. Some cereals can provide up to 1,000 mg of calcium per serving. Fortified bread, tortillas, and crackers also contribute to your calcium intake.

11. Amaranth

Amaranth, a nutritious pseudocereal, is another calcium rich food. One cup of cooked amaranth grain provides 116 mg of calcium. Amaranth leaves are even richer, offering 21% of the DV per cooked cup.

12. Edamame and Tofu

Edamame and tofu are excellent calcium rich products for those on plant-based diets. One cup of cooked edamame provides 8% of the DV, while half a cup of calcium-set tofu offers over 66% of the DV.

13. Fortified Drinks

Nondairy fortified beverages are great for meeting calcium needs. One cup of fortified soy milk has 23% of the DV. Fortified orange juice can provide up to 27% of the DV per cup.

14. Figs

Dried figs are among the best calcium rich fruits. A serving of dried figs provides about 5% of the DV. They are also rich in fibre and antioxidants.

15. Milk

Milk remains one of the most accessible calcium rich foods. One cup of cow's milk offers 306-325 mg of calcium, depending on the fat content. Goat's milk is also a good option, providing 327 mg per cup.

Benefits of a Calcium Rich Diet

Ensuring you have a calcium rich diet has numerous benefits, including: Bone Health: Essential for maintaining bone density and preventing osteoporosis. Muscle Function: Helps in muscle contraction and relaxation. Nerve Transmission: Plays a critical role in transmitting nerve impulses. Heart Health: Supports normal heart rhythms and blood clotting.

Calcium Rich Foods for Women

Women, especially those postmenopausal, need higher calcium intake to prevent bone loss. Including calcium rich foods for women, like dairy products, leafy greens, and fortified foods, can help meet their nutritional needs.

Calcium Rich Foods for Adults

Adults should aim to include a variety of calcium rich foods in their daily diet to support overall health. This includes dairy products, seeds, nuts, fish, and fortified foods.

Calcium Rich Vegetables in India

In India, there are plenty of calcium rich vegetables to choose from, such as:

1. Amaranth leaves: Commonly known as "chaulai," these leaves are a great source of calcium.
2. Fenugreek leaves: Known as "methi," these are rich in calcium and other essential nutrients.
3. Drumstick leaves: Also called "moringa," these leaves are highly nutritious and rich in calcium.

Foods Rich in Calcium and Vitamin D

Combining foods rich in calcium and vitamin D is crucial for optimal calcium absorption. Some examples include:

• Fortified milk and orange juice: Both are often fortified with vitamin D.
• Fatty fish: Provides both calcium and vitamin D.

Conclusion

Incorporating a variety of calcium rich foods into your diet is essential for maintaining strong bones and overall health. Whether through dairy products, calcium rich vegetables, calcium rich fruits, or calcium rich fish, there are plenty of options to meet your daily calcium needs. For those in India, traditional foods and calcium rich products can easily be part of a healthy, balanced diet. By prioritising high calcium rich foods, you can support your body's vital functions and long-term well-being. Alongside a balanced diet, having health insurance is crucial for protecting your health. Health insurance ensures that you have access to the necessary medical services and treatments without the burden of financial strain. This is especially important when aiming to maintain a healthy lifestyle through proper nutrition and regular check-ups. Bajaj Allianz General Insurance Company offers comprehensive health insurance plans that cater to diverse needs, ensuring you and your family are protected against unforeseen medical expenses. By combining a nutritious diet rich in calcium with reliable health insurance coverage, you can enjoy a healthier and more secure future. *Standard T&C Apply **Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions. ***Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale. ****The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.