Calcium is a vital mineral crucial for maintaining strong bones and teeth, as well as supporting various bodily functions. While dairy products are often highlighted as primary sources, a diverse range of foods can contribute significantly to your daily calcium intake. This guide explores nutrient-dense food and beverage options packed with calcium, beyond the usual suspects.
Dairy and fortified soy alternatives are well-known for their calcium content. For example, a small portion of plain, nonfat yogurt provides a substantial amount of calcium alongside protein and probiotics. Low-fat and fat-free milk, kefir, and soy beverages are also excellent choices, offering a good balance of calcium and calories. Even Greek yogurt, though slightly lower in calcium compared to regular yogurt, still contributes significantly. Reduced-fat cheeses can also be included in moderation, providing calcium in smaller servings.
Beyond dairy, a variety of vegetables offer surprising amounts of calcium. Cooked leafy greens such as lambsquarters, nettles, and mustard spinach are nutritional powerhouses, delivering high levels of calcium per serving. Other noteworthy vegetable sources include amaranth leaves, collard greens, spinach, and nopales. Even vegetables like taro root, turnip greens, bok choy, and kale contribute to your daily calcium needs. Incorporating a variety of these cooked greens into your diet is an effective way to boost calcium intake from plant-based sources.
Protein foods also offer calcium, with tofu prepared with calcium sulfate standing out as a significant source. Sardines, especially when canned with bones, provide a notable amount of calcium along with omega-3 fatty acids. Canned salmon, also with bones, and tahini (sesame butter) can contribute to your calcium intake as well.
Fortified foods expand the options further. Fortified grapefruit and orange juice are convenient ways to increase calcium consumption, particularly for those who prefer non-dairy options. Unsweetened fortified almond and rice beverages are also valuable sources, offering calcium alongside vitamins and minerals.
Including a variety of these Foods High In Calcium ensures you meet your daily requirements for optimal health. From dairy and soy alternatives to vegetables, protein sources, and fortified options, a balanced diet can readily provide the calcium you need to thrive.
