Which Foods Contain Calcium?

Although the significance of getting enough calcium is frequently discussed in relation to women, calcium is also crucial for men. Calcium is the most prevalent mineral in the body, and it is essential for the formation of bone and tooth structural components. Calcium is also important for muscular contraction, nerve conduction, heart health, and the secretion of a variety of enzymes and hormones. Calcium shortage can cause fatigue, numbness and tingling, appetite changes, and other health problems, in addition to increasing your risk of fractures. Calcium requirements change throughout time, but most men need between 1,000 and 1,300 mg per day.

Milk and dairy products are the first and possibly only items that come to mind when most people think of calcium-rich foods. Calcium is commonly found in dairy products, but it can also be found in non-dairy foods such as fruits, vegetables, and nuts. Keep reading for a list of the greatest calcium-rich foods, and remember to eat more of your favorites and try some new ones to keep your bones, teeth, muscles, and nerves in good shape.

Calcium-Rich Foods you should Start Consuming

Milk

Calcium is abundant in milk, with roughly 300 milligrams per 8-ounce glass of skim milk. Whole milk and low-fat milk have slightly less calcium, but the bone-building advantages of calcium in milk with fat may be boosted. This is because milk is high in vitamin D, a steroid hormone that boosts calcium and phosphorus absorption in the stomach, and vitamin D is a fat-soluble vitamin. To put it another way, the nutrients in milk that include some fat are more quickly absorbed by the body. If you don’t consume dairy milk, swine calcium-fortified soy or almond milk. Alternative milks can still be a healthy supply of calcium, even if the calcium is synthetic.

Dark Leafy Greens

Leafy green vegetables such as spinach, kale, chard, collard greens, and beet greens are among the world’s healthiest foods. They’re high in fiber, water, vitamin C, vitamin A, iron, antioxidants, phosphorus, and nitrates, all of which help to enhance circulation and potentially decrease blood pressure. Calcium is also abundant in leafy greens, however it is not as easily absorbed as it is in non-plant sources. Calcium absorption is inhibited by iron. Having said that, you can’t go wrong with a greens-heavy diet.

Sardines

Calcium levels are high in sardines and small fish with bones. Sardines give around 30% of the daily calcium requirement in a 3.75-ounce container. Calcium can also be found in clams, trout, and canned salmon with the bones. Sardines and mackerel, for example, are high in omega-3 fatty acids, which have anti-inflammatory properties and promote heart and brain function.

Yogurt

Yogurt is high in calcium since it is prepared by fermenting milk. Depending on your needs, one cup of low-fat yogurt contains about 488mg of calcium, or about 38 percent to 48 percent of the daily value. Yogurt is also high in gut-healthy bacteria, which can help with digestion and immune system support.

Figs

Calcium levels in dried fruits like figs and prunes are rather high. Fiber, potassium, vitamin K, and iron are also present. Dried fruit is a fantastic pre-workout snack since it contains energetic carbohydrates without being too heavy.

Fortified Tofu

Soaking and pressing the soybean curd with calcium sulfate is how most tofu is made. Calcium is added to the tofu during this process. A half-cup of firm tofu may provide up to 800mg of calcium, which is up to 80% of your daily requirement. Tofu is also high in protein, antioxidants, and polyphenols, all of which help to lower the risk of ailments including heart disease, cancer, and prostate enlargement.

Cheese

Despite its reputation as a harmful food due to its high sodium and fat content, cheese contains important nutrients and can be included in a healthy diet. Cheese is a high-protein food that may be rather satisfying. The majority of cheeses, especially the harder cheeses, are high in calcium. Parmesan cheese, for example, has the highest calcium content at 242mg per ounce. Cheese, like milk with fat, helps the body absorb calcium since it is combined with vitamin D and fat.

Sesame Seeds

When it comes to providing essential nutrients, seeds are unquestionably superfoods. Protein, omega-3 fatty acids, zinc, vitamin E, and other important minerals, including calcium, are all present. A tablespoon of sesame or poppy seeds, for example, contains roughly 125mg of calcium. Seeds are simple to incorporate into yogurt, granola, cereals, smoothies, salads, trail mix, and as a night snack.

Almonds

Almonds have the highest calcium content of any nut, with 246 milligrams per 100 grams of raw almonds. Almonds are also high in fiber, good fats, and vitamin E, making them a nutritious snack.

Chia Seeds

Chia seeds are tiny, but they pack a punch. There are 631 mg of calcium in just a half cup. Toss some into your morning smoothie or make a healthier pudding with them.

Breakfast Cereal

Many breakfast cereals are fortified with a variety of key elements, including vitamin B12 (necessary for energy production) and iron. Many nutritious breakfast cereals may provide up to 30% of the daily calcium requirement. Look for cereals made entirely of whole grains, with at least 4 to 5 grams of nutritional fiber and no additional sugars. These cereals will deliver long-lasting satiety and sustained energy from complex carbohydrates without increasing your blood sugar.

Whey Protein

Whey is a form of milk protein that has been extensively researched for its possible health advantages. It’s also a good source of protein and high in swiftly digested amino acids, which aid muscle building and recuperation. Surprisingly, several studies have even connected whey-rich diets to weight loss and better blood sugar control. Whey is also high in calcium, with a 1.2-ounce (33-gram) scoop of whey protein powder isolate containing about 160 mg, or 12 percent of the daily value (DV).

Fruits

Luckily, some fruits are rich in calcium and they include:

Apricots

Apricots are the most calcium-rich of all the fruits. Add apricots to salads and breakfast cereals to get more apricots in your diet, or just eat them plain.

Berries

Calcium-rich fruits include blackberries, strawberries, and raspberries, to name a few. Toss them in salads or you can just eat them fresh. They’re known to have more than 20 milligrams of calcium in each of them.

Pineapples

Pineapples are delicious fruits, but diabetics should avoid them. Calcium, as well as other vitamins and minerals, are considered to be abundant in these delicious fruits.

Kiwi

Not only are kiwis high in vitamin C, but they also contain calcium, which is good for the health. The calcium content of the tropical fruit is estimated to be around 60 milligrams. So, make sure to consume the fruit or a glass of kiwi juice.

Orange Juice

Calcium is added to some commercial orange juices. Orange juice is also abundant in vitamin C, which aids in calcium absorption. Juices, on the other hand, are heavy in natural sugars and hence are not the healthiest option on this list.

Complications from Inadequate Calcium Levels

Not having sufficient calcium in your body can lead to a deficiency which will results in the following complications:

• Muscle cramps, contractions, and spasms on a regular basis
• Excessive and persistent tiredness and sluggishness
• Dry skin, skin irritation, and skin infections such as eczema
• Osteopenia; a condition in which the mineral density of the bones decreases.
• Osteoporosis is a condition in which the bones become brittle.
• Rickets is a disease that affects children.
• Menstruation that is excruciatingly uncomfortable
• Bones, nails, and muscles that are weak
• Heart problems
• Some cancers
• Dental problems that are severe
• Children’s growth and development are slowed.
• Diseases of the heart
• Depression
• Poor coagulation of the blood

Now that you Know…

Calcium is a vital mineral that aids in a variety of bodily functions. While dairy products have the largest concentrations of this mineral, there are numerous additional good sources, many of which are plant-based and you can easily achieve your calcium requirements by consuming some of the foods listed. Also note that there are dangers of calcium deficiency in the body. Calcium deficiency might result in any of the health problems listed above. This implies that providing your body with essential nutrients such as calcium is one approach to maintaining a healthy medical record.