Top 10 Calcium-Rich Foods for Stronger Bones and Choosing the Best Calcium Supplement

Calcium is a vital mineral that plays a crucial role in maintaining strong bones and overall health. In this blog post, we'll explore why we need calcium, how much calcium is required, and the top 10 calcium-rich foods to help you build and maintain healthier bones. Additionally, we'll discuss what to do if you can't maintain a balanced diet and whether calcium supplements or calcium tablets are a good alternative for meeting your calcium needs.

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Why Do We Need Calcium?

Calcium is not just essential for building strong bones; it's also necessary for:

  • Muscle Function:

    Calcium helps your muscles contract and relax.
  • Nerve Signaling:

    It plays a role in transmitting nerve signals.
  • Blood Clotting:

    Calcium aids in blood clotting when you get injured.
  • Cell Function:

    It's involved in various cellular processes throughout your body.

How Much Calcium Do We Need?

The recommended daily intake of calcium varies by age and gender:

  • Infants (0-6 months): 200-260 mg
  • Infants (7-12 months): 260-270 mg
  • Children (1-3 years): 700 mg
  • Children (4-8 years): 1,000 mg
  • Adolescents (9-18 years): 1,300 mg
  • Adults (19-50 years): 1,000 mg
  • Men (51-70 years): 1,000 mg
  • Women (51-70 years): 1,200 mg
  • Adults (71 years and older): 1,200 mg
  • Pregnant and lactating women: 1,000-1,300 mg

What Foods Are Good Sources of Calcium?

  1. Dairy Products:

    Milk, yogurt, and cheese are rich in calcium.
  2. Leafy Greens:

    Kale, collard greens, and spinach contain calcium.
  3. Sardines:

    Canned sardines with bones are a great source.
  4. Fortified Foods:

    Some cereals, orange juice, and plant-based milk alternatives are calcium-fortified.
  5. Tofu:

    Calcium-set tofu is an excellent plant-based source.
  6. Almonds:

    Almonds and almond butter are calcium-rich snacks.
  7. Beans:

    Certain beans like navy beans and black beans provide calcium.
  8. Figs:

    Dried figs offer a natural calcium boost.
  9. Broccoli:

    This vegetable contains a fair amount of calcium.
  10. Seeds:

    Chia seeds and sesame seeds are calcium powerhouses.

What To Do If I Can't Have a Balanced Diet to Intake Enough Calcium? Is a Calcium Supplement or Calcium Tablets the Best Option?

If you can't get enough calcium from your diet, calcium supplements or calcium tablets may be an option. However, it's essential to consult with a healthcare professional before starting any supplements, as they can interact with other medications and have potential side effects. Ideally, aim to get most of your calcium from dietary sources for better absorption and overall health.

Calcium is vital for maintaining strong bones and overall health. Incorporating calcium-rich foods into your diet is an excellent way to meet your daily calcium needs. However, if a balanced diet is challenging to maintain, consult with a healthcare provider to determine if a calcium supplement or calcium tablets are the best option for you. Building strong bones starts with the right nutrition, so make sure you're getting enough calcium daily.

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