Calcium is an essential mineral vital for bone health, muscle function, and nerve transmission. Ensuring adequate calcium intake is crucial for all ages. But What Food Has The Highest Calcium? This guide explores the best dietary sources of calcium and how to incorporate them into your daily diet.
Understanding Your Calcium Needs
The recommended daily calcium intake varies based on age and life stage. Here’s a general guideline:
- 0-12 months (non-breastfed only): 525mg
- 1-3 years: 350mg
- 4-6 years: 450mg
- 7-10 years: 550mg
- 11-18 years, boys: 1000mg
- 11-18 years, girls: 800mg
- Adults (19+ years): 700mg
- Pregnant women: 700mg
- Breastfeeding women: 700mg + 550mg
Individuals taking osteoporosis medications might benefit from a higher daily intake of around 1000mg. Consult your doctor or GP for personalized advice.
Top Calcium-Rich Foods
Here are some of the best food sources of calcium:
1. Cheese and Cheese-Based Dishes
Cheese is a delicious and convenient way to boost your calcium intake.
Calcium Content per Serving:
- Parmesan (30g): 300mg
- Edam/Gouda (40g): 300mg
- Paneer (60g): 300mg
- Cheddar/Low-fat hard cheese (30g): 200mg
- Halloumi (30g): 200mg
- Cottage cheese (80g): 100mg
- Camembert (40g): 100mg
Incorporate cheese into omelettes, quiches, or create cheese-based sauces for dishes like macaroni and cheese.
2. Milk – Skimmed, Semi-Skimmed, Whole and Soy
Milk, whether dairy or fortified soy, is an excellent source of calcium.
Calcium Content per Serving:
- Milk (skimmed/semi-skimmed/whole) (200ml): 240mg
- Soy milk (calcium fortified) (200ml): 240mg
Enjoy milk on its own, with cereal, or in milk-based drinks like hot chocolate. Porridge made with milk or rice pudding are other tasty options.
3. Yogurt – Plain, Low-Fat and Soy
Yogurt, especially plain or low-fat varieties, offers a significant calcium boost.
Calcium Content per Serving:
- Yogurt (low-fat, plain and calcium-fortified soy) (125g): 200mg
- Fortified fromage frais ‘mini pot’ (47g): 50mg
Pair plain yogurt with fresh fruit for a healthy dessert or snack or try bircher muesli for breakfast.
4. Tofu – Firm, Soft or Silken (Calcium-Set)
Calcium-set tofu is a versatile plant-based protein source rich in calcium.
Calcium Content per Serving:
- Tofu (steamed or fried) (120g): 200mg
Add tofu to curries, stir-fries, or even cannelloni for a calcium boost.
5. Canned Fish – Sardines and Salmon
Canned sardines and salmon, especially with bones, are excellent sources of calcium and omega-3 fatty acids.
Calcium Content per Serving:
- Sardines (canned) (50g): 200mg
- Tinned pink salmon (105g): 100mg
Include sardines in pasta dishes or on toast, and salmon in salads or fishcakes.
6. Fruits, Vegetables and Pulses
Alt text: A close-up of vibrant green steamed broccoli florets, highlighting a nutritious vegetable option for incorporating calcium into your diet.
While not as concentrated as other sources, certain fruits, vegetables, and pulses contribute to your daily calcium intake.
Calcium Content per Serving:
- Dried figs (2): 100mg
- Baked beans (200g): 85mg
- Red kidney beans (canned) (70g): 50mg
- Green or French beans (90g): 50mg
- Green or white cabbage (95g): 50mg
- Broccoli (steamed) (110g): 50mg
- Watercress (40g): 50mg
- Tinned tomatoes (400g): 50mg
- Dried apricots (8): 50mg
- Orange (1 large): 50mg
7. Nuts and Seeds
Alt text: Various nuts and seeds arranged in bowls, showcasing a diverse and convenient way to boost calcium and healthy fats in your diet.
Nuts and seeds, especially tahini and sesame seeds, are good sources of calcium and healthy fats.
Calcium Content per Serving:
- Tahini (sesame paste) (1 heaped tsp): 100mg
- Sesame seeds (1 tbsp): 100mg
- Almonds (10 whole): 50mg
- Brazil nuts (9 whole): 50mg
Mix tahini into yogurt or hummus or make your own almond butter.
8. Carbohydrates
Some carbohydrates, particularly those fortified with calcium, can contribute to your daily intake.
Calcium Content per Serving:
- White pitta (75g): 100mg
- Plain naan (43g): 80mg
- White bread (1 medium slice): 50mg
- Wholemeal bread (1 thick slice): 50mg
- Cooked pasta, boiled (230g): 50mg
Calcium Sources for Vegans and Those with Dairy Intolerance
If you avoid dairy, prioritize green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, fortified soy drinks, and tofu. Lactose-intolerant individuals can also enjoy non-dairy calcium-rich foods like pilchards, sardines, curly kale, watercress, sesame seeds, and tahini. Look for fortified foods like mineral water, soy milk, breakfast cereals, or bread with added calcium.
The Importance of Vitamin D
Vitamin D is crucial for calcium absorption. Get vitamin D through sunlight exposure, certain foods, or supplements. Aim for short periods (about 10 minutes) of sun exposure to bare skin a few times a week between April and September. Consider a vitamin D supplement, especially during winter months. The UK government recommends 10 micrograms of Vitamin D daily for adults and children over 1 year.
Addressing the Dairy Acidity Myth
The claim that dairy products make the body too acidic, leading to calcium leeching from bones, is not supported by strong evidence. A balanced diet rich in fruits and vegetables should maintain the body’s acidity/alkalinity balance. Eliminating entire food groups is unnecessary and can risk nutrient deficiencies.
Conclusion
Ensuring adequate calcium intake is vital for overall health. By incorporating a variety of calcium-rich foods into your diet, you can meet your daily requirements and support strong bones and optimal bodily function. Remember to consult your doctor or a registered dietitian for personalized dietary advice.
