Best Food Sources of Calcium (Besides Milk!)
Calcium isn’t just about strong bones and teeth. It is the backbone of your health (literally and figuratively). . While it’s well known for strengthening bones and teeth, calcium also supports muscle movement, nerve function, and even heart health. And the best way to get it? Through food high in calcium that fuels your body the right way.
Forget the idea that milk is your only option, there are plenty of calcium enriched foods that can give you all the benefits without the dairy overload. In this article, we’ll explore why calcium is important, how it works with vitamin D, and the best food high in calcium to include in your meals.
What Does Calcium Do for the Body?
Calcium is best known for keeping bones and teeth strong, but it also plays a key role in muscle movement, blood clotting, nerve function, and maintaining a steady heartbeat. Consuming food high in calcium ensures that the body gets enough of this essential mineral for optimal health.
Is Calcium the Same as Vitamin D?
No, calcium is a mineral, while vitamin D is both a nutrient found in food and a hormone the body produces. These two work together to support strong bones, healthy muscles, and proper nerve function. Vitamin D also helps the body absorb calcium and phosphorus. Incorporating calcium enriched food into your diet, alongside vitamin D, can maximize these benefits.
Is It Safe to Take Calcium Every Day?
Most adults need around 1,000 mg of calcium daily, while women over 50 and men over 71 should aim for 1,200 mg. The best way to get enough calcium is through food high in calcium, as it's naturally present in many everyday ingredients.
Signs of Vitamin D Deficiency
A lack of vitamin D can cause:
- Muscle and bone pain
- Increased sensitivity to pain
- Tingling or numbness in the hands and feet
- Muscle weakness, especially in the arms, thighs, hips, or legs
- A waddling gait due to weakened muscles
Including calcium enriched food in your meals, along with vitamin D, can help reduce the risk of deficiency-related issues.
6 Best Food Sources of Calcium (Besides Milk!)
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Canned Fish with Bones
Canned fish, such as sardines and salmon, are among the richest sources of calcium.
- Calcium Content: Around 325 mg per 100-gram serving (sardines).
- Absorption Factors: High in vitamin D, which enhances calcium absorption.
- Additional Benefits: Provides omega-3 fatty acids and protein for heart and brain health.
Adding food high in calcium like canned fish to your diet is an easy way to meet your daily intake.
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Nuts
Nuts, particularly almonds, are a great plant-based source of calcium.
- Calcium Content: About 76 mg per 28-gram serving (almonds).
- Absorption Factors: Magnesium in nuts supports calcium metabolism.
- Additional Benefits: High in healthy fats, fiber, and antioxidants.
Snacking on calcium enriched food such as almonds can contribute to stronger bones.
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Oranges
Oranges provide a small but beneficial amount of calcium.
- Calcium Content: Around 60 mg per medium orange.
- Absorption Factors: High in vitamin C, which aids calcium absorption.
- Additional Benefits: Boosts immune health and provides fiber.
Pairing oranges with food high in calcium can enhance calcium absorption for better bone health.
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Seeds
Chia, sesame, and flaxseeds are tiny but powerful sources of calcium.
- Calcium Content: About 126 mg per tablespoon (chia seeds).
- Absorption Factors: Contains phosphorus, which supports bone health.
- Additional Benefits: Rich in omega-3 fatty acids, fiber, and protein.
Adding seeds to meals is a great way to boost your intake of calcium enriched food naturally.
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Leafy Greens
Dark leafy greens, such as kale and bok choy, are loaded with calcium.
- Calcium Content: About 150 mg per 100-gram serving (kale).
- Absorption Factors: Some greens, like spinach, contain oxalates, which reduce calcium absorption.
- Additional Benefits: High in vitamins A, C, and K for overall health.
A well-balanced diet rich in food high in calcium ensures long-term bone strength.
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Tofu
Calcium-set tofu is one of the best plant-based sources of calcium.
- Calcium Content: Around 350 mg per 100-gram serving (if made with calcium sulfate).
- Absorption Factors: Check labels to ensure it is calcium-fortified.
- Additional Benefits: High in protein and iron, making it great for a balanced diet.
Including calcium enriched food like tofu in your meals can help you meet your daily calcium needs.
Can Calcium and Vitamin D Be Taken Together?
Yes! Vitamin D is essential for calcium absorption, so they work best when taken together. The recommended amounts vary by age, so it's a good idea to check the right dosage for different life stages. Eating food high in calcium while ensuring adequate vitamin D intake is the best approach for optimal health.
Which Calcium Supplement Is Better: Calcium Carbonate or Calcium Citrate?
Both are good sources of calcium, but they work differently. Calcium carbonate is more common and should be taken with food, while calcium citrate can be absorbed with or without food. Older adults may find calcium citrate easier to digest. However, prioritizing calcium enriched food over supplements is generally recommended.
Who Should Skip the Calcium Supplements?
Calcium is a must-have for most people, but not everyone should be popping calcium supplements like candy. If you have a condition like hypercalcemia (aka too much calcium in your bloodstream), adding even more could do more harm than good.
Do Calcium Supplements Cause Kidney Stones?
Taking too much calcium, especially from supplements, may increase the risk of kidney stones. It's always best to consult a healthcare provider before starting a new supplement routine. Instead of relying on supplements, focusing on food high in calcium can be a healthier way to get the nutrients your body needs.
Wrapping It Up
At the end of the day, your body needs calcium, there’s NO way around it. From keeping your bones strong to making sure your heart, muscles, and nerves work like a well-oiled machine, this mineral is essential. And the best part? You don’t have to rely on just milk. There are plenty of food high in calcium options, from leafy greens to nuts and seeds, that can help you meet your daily needs.