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Best Food Sources Rich In Calcium

Dive into a comprehensive list of calcium-rich foods that go beyond the traditional dairy sources. From soybeans and dark leafy greens to nuts, seeds, and even canned salmon, this guide offers versatile choices for diverse dietary preferences. Strengthen your bones and reduce the risk of osteoporosis by incorporating these nutrient-rich options into your daily diet.

  • 22 Nov 2023
  • 3 min read
  • 47 views

Calcium, often referred to as the cornerstone of strong bones, plays a pivotal role in upholding bone and dental health, supporting muscle functionality, and facilitating proper nerve transmission. This essential mineral is fundamental for maintaining overall bodily well-being and functionality. While dairy products often get connected with calcium, few vegetable and meat sources also provide this crucial nutrient.

 

These sources include supplement-rich mixed greens, for example, spinach and kale, fortified plant-based milk, almonds and sesame seeds, and fish like salmon and sardines. Dietary choices with adequate calcium intake can enhance bone health and decrease the chances of developing osteoporosis as we age.

 

This article will give you an insight into the foods high in calcium, offering versatile choices for different dietary preferences.

 

List of calcium-rich food sources

 

Here are some excellent sources of calcium that you can include in your diet. 

 

  • Dairy products: Milk, yoghurt and cheese are renowned calcium reservoirs. Known for their high calcium content, these dairy products boast superior bio-availability, ensuring efficient absorption and utilisation by the body.
  • Soybeans: Optimal for those favouring plant-based alternatives to dairy, soybeans take the spotlight. They offer substantial calcium content when dry-roasted, making them a perfect enhancement for salads and snacks. You can also stir-fry soybeans.
  • Dark green, leafy vegetables: Various deeply hued, leafy greens are teeming with calcium. For example, spinach, kale, collard greens, and turnip greens stand apart as remarkable sources. It’s important to realise that these vegetables contain oxalates, which might thwart calcium absorption. Combining them with foods rich in vitamin D can help offset this effect.
  • Calcium-fortified foods: Numerous foods undergo calcium fortification to boost their nutritional value. Some of them include fortified plant-based milk varieties like almonds, soy, oat milk, calcium-enhanced orange juice, and breakfast cereals. These choices are particularly advantageous for individuals who may be lactose intolerant.
  • Canned salmon: Canned salmon, especially when enjoyed with its edible and tender bones, serves as an exceptional calcium source. It also provides omega-3 fatty acids, bolstering both heart and cognitive well-being. This versatile option proves to be a delightful complement to salads or sandwiches.

 

  • Nuts and seeds: Almonds, sesame seeds, and chia seeds are all great sources of calcium. Their nutrient content and healthy fat profile provide many health benefits. 
  • Almonds: These nuts make a superb choice for wholesome snacking and boosting calcium intake. With 75 mg of calcium per ounce, almonds are a nutrient-rich snack that can easily enhance a wide range of recipes.
  • Sesame seeds: A tablespoon of sesame seeds provides 88 mg of calcium, making it a great addition to salads or breakfast bowls. Sesame seeds are also an abundant source of other essential minerals like magnesium and zinc.
  • Chia seeds: An ounce of chia seeds (28 grams) gives 178.9 mg of calcium, making it a phenomenal intake for those hoping to increase their appetite. They are easy to integrate into recipes and snacks like oats or smoothies.

 

  • Figs: These are a surprising source of calcium, packed with nutrients and fibre. Dried figs, in particular, offer a concentrated dose of calcium, making them a delicious and nutritious snack. You can also add figs to oatmeal, yoghurt and salads for a calcium boost. 
  • Dried herbs: Adding dried herbs to your food is tasty and healthy. Parsley and basil are two excellent sources of calcium, adding flavour and nutrients to meals. 
  • Canned sardines: These are a great source of calcium, giving almost one-fifth of the recommended day-to-day calcium consumption in a solitary 3-ounce (approximately 92 grams) serving. They’re also a phenomenal omega-3 fatty acid and protein source, making them an incredible dietary option for those hoping to support their general well-being.
  • Flour tortillas: These are a staple in numerous foods and can be a flexible base for various dishes, from wraps to quesadillas. Opt for whole wheat and fortified varieties to maximise calcium intake when purchasing flour tortillas. 
  • Canned baked beans: Baked beans, often enjoyed as a side dish or in casseroles, offer dietary fibre and a notable dose of calcium. They are a convenient way to boost calcium intake while enjoying a snack.

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Conclusion 

Incorporating calcium-rich foods into your eating routine strengthens bones and builds muscles.  Following a balanced eating regimen containing various calcium sources is fundamental to ensure satisfactory ingestion and usage. As you plan your daily diet, consider the different varieties of calcium foods accessible to you. Whether you decide on traditional dairy products, plant-based options, or a combination of both, focusing on calcium intake can add to a stronger, better you. Remember - balanced diet and regular exercise form the groundwork of well-being at any phase of life.

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