Calcium plays a vital role in body growth. So today’s article is for the foods high in calcium.
For a long time, the Western diet found the essential source of calcium in dairy products. And since milk is one of the vital sources of calcium. Usually, we consume the most is cow’s milk. Also our most common calcium sources come from milk like yogurts and cottage cheese, and cheese. Sheep’s milk, which is also rich in the calcium of animal origin, can exceptionally provide this mineral if we do not digest dairy products from cows well.
However, a vegan person can find dietary sources of calcium in the plant world.
In particular, Algae constitute a precious source of calcium, oilseeds, almonds, and hazelnuts in the lead, pulses too, and individual seeds such as flax (but it is then a question of consuming a lot and in freshly ground form. to supplement needs).
Naturopathy tends to avoid dairy products, especially cow’s milk. It highlights the poor assimilation of this calcium by the body (which may add difficulties concerning digestibility). But some micronutrition specialists and naturopaths find it in several vegetables, such as those from the cabbage family., an exciting calcium content, and calcium that these experts believe demonstrate good availability for the human body.
Note: some health professionals question the contributions advanced by ANSES, illustrating their comments by the lifestyle of Asians, who do not use dairy products in their diet and remain in good health.
We show you below the foods high in calcium with their content.
Foods high in calcium
Calcium is essential for healthy bones, teeth, heart, muscle function, and nervous system. Therefore, its consumption is necessary, and a daily intake of 1,000 milligrams in adult men and 1,200 milligrams in women. An amount that many people do not reach, as a study from 2017 showed.
This mineral is usually associated with dairy products and makes them the primary source of this micronutrient. However, other foods have a more significant contribution to it and are also exciting options.
At Alimente, we will collect ingredients
with a high calcium content that are excellent sources of this mineral so that we do not have to rely solely on dairy products. Various options to incorporate into the diet for all types of people, including vegetarians, vegans, and lactose intolerant. All based on data compiled by the United States Department of Agriculture.
Spinach foods high in calcium
These leafy greens are one of the highest sources of calcium. A serving, equivalent to a cup, can provide around 245 milligrams, which would be almost 20% of the recommended daily intake. Other vegetables that offer a similar amount are Brussels sprouts and turnip greens, better known as turnip greens in Spain. Thus, adding a handful of these types of vegetables to any preparation can help achieve a healthy calcium intake.
Chia seeds foods high in calcium
There are a series of ingredients that are very interesting to carry out healthy eating habits on a nutritional level. They are the seeds, which have total contributions despite their small size. Fiber, proteins, and micronutrients such as calcium are present in its composition. Without going any further, chia seeds provide about 630 milligrams per 100 grams of the food.
However, it doesn’t recommend exceeding the limit of 15 grams per day. Of course, a tablespoon of them, which corresponds to about 9 grams, can provide 9% of the recommended calcium.
Tofu is a soy-based preparation that includes a natural coagulant that adds firmness. It is common to use nigari, a magnesium salt, or calcium salts if the latter use to their contribution of this mineral increases considerably and can offer up to 200 milligrams for each 100-gram serving.
Legumes are a great source of nutrients such as fiber, protein, and minerals. Calcium, for example, is very present in beans, especially those known as ‘veneers.’ One cup of these makes up a serving of up to 211 milligrams of said micronutrient, which would be 16% of the recommended daily amount. Another variety, such as white beans, can contribute up to 13% in a similar portion.
This fish is an exciting nutritional option for its contribution of omega three and proteins, is an excellent source of calcium. A steak of about one hundred grams has 123 milligrams of said micronutrient, a not inconsiderable amount since it is more than 10% of what should ingest daily. Combined with some green leaves, such as spinach, we can configure a dish that gives us a third of the necessary calcium.
The almonds, which are high in calcium contribution to the body, are a food that can eat in many ways: as a snack, vegetable drinks, sauces. Without going any further, twenty of these nuts can contribute up to 10% of the recommended daily amount. It added to their protein and healthy fat intake makes them a great option to follow a healthy diet.
For those who cannot digest milk, yogurt is the ideal option. The amount of calcium in one cup is estimated to be around 280-290 mg However, in this case, full-fat milk yogurt is the richest. It contains lactobacilli, which are also helpful for digestion.
Soybeans, kidney beans, gram, soybean grains, various types of pulses are also rich in calcium. One cup of cooked mug dal contains about 270 mg of calcium.
Green leafy vegetables
Spinach, mustard, nutmeg, cabbage, broccoli, cauliflower, etc. are good sources of calcium. However, this type of grain must be washed very well and eaten.
Dried apricots, dates, and nuts also contain adequate amounts of calcium. However, it is better to take a nutritionist’s advice once before eating dried fruits, or nuts Playing in excess can increase weight.
Marine fish, eggs, meat
For those who love to eat meat, sea fish, eggs, and meat provide calcium.
Tips: Excess calcium can cause constipation, and kidney stones are not uncommon. Excess calcium also inhibits the synthesis of iron and zinc. So once you show the diet to a nutritionist, you better do it.
Foods high in calcium with their content
If we do not take into special consideration the potential assimilable by the body, dairy products hold the top of the table in terms of their calcium content.
But seaweed is a fascinating source of calcium, and besides, our Japanese friends use it more than we do in their cooking. Brassicaceae (or crucifers), that is to say, cabbages, contain calcium that the body also assimilates quite well. Finally, other vegetables.
Contents in mg per 100 g of food:
Appenzeller from 740 to 1090 (from fat to less fat)
Wakame (the seaweed that often serves in salads in Japanese restaurants) 1300
Kombu seaweed 365
Green Cabbage 212
Remember that these contents are in mg / 100g, which is equivalent to a large number of seeds, and that for the body to assimilate the bases well, they must be ground or crushed just before eating them.
Flax seeds 198
Fruits foods high in calcium
Calcium also exists in fruits at lower doses. But in nutrition, every milligram counts, and it’s a day’s food intake that you need to trust.
Calcium exists in:
Dried figs 193
Oranges 40 (provided they are consumed fresh and not in juice)
Seafood foods high in calcium
Sardines (provided also consume edges) 330
The squid 180
the st-Jacques shells 176
Pulses 150 (on average)
Mineral waters high in calcium
It is quite possible to find calcium in some mineral waters.
However, be careful not to always drink the same water for your kidneys and vary from time to time with more weakly mineralized water or with tap water.
foods high in calcium content in mg per liter:
Saint Amand 230
Drinks are known as “vegetable milk.”
Having milk only their whitish appearance, milk of vegetable origin sometimes benefit from an addition of calcium. So in organic departments, it is easy to find soy milk, almond milk, or oat milk, for example, with added calcium.
If you are careful with your sugar intake, read the label carefully because adding calcium to this type of drink often results in increased sugar levels
1,000 mg daily for the general adult population and 1,200 mg daily for women 50 years and older.
These are the amounts recommended in Spain for calcium intake, an essential mineral for developing and strengthening bones. And how do we get to those figures? The first option we think about is the wide variety of dairy products that we have in the markets: milk, yogurts, fresh and cured cheeses. And beware: of course, these foods are a magnificent source of this mineral. Also, they are foods that, except in intolerance or vegan diets. They are quite simple to include in our diet. But we must not forget that we can also use other products in the shopping cart when it comes to meeting calcium requirements. Here are some of the foods richest in calcium, a list headed by dairy, but where we also find many more alternatives:
As we say, dairy is, in general, one of the best sources of calcium that we have. The cow’s milk, for example, gives the body the not inconsiderable amount of 125 mg of this mineral (per 100 grams). If they are skim milk, dairy has the same amount of calcium as without skim. Keep that in mind. About cheeses, the more cured, the more calcium they provide (case, for example, of the Parmesan that we see in the image, etc.). But it is also true that these cheeses are fattier and have a higher caloric density.
Role of Foods high in calcium
Every cell in the body needs calcium for the body to function correctly. It can be a significant component of bone structure. Calcium also ensures healthy bones. Bone is living tissue that is continuously renewing itself, and calcium plays a vital role in this process. A daily calcium intake is, therefore, necessary. Without calcium, our bones become fragile and are more likely to fracture.
Two groups of cells are involved in maintaining bone structure.
Osteoblasts form a new bone mass, while osteoclasts destroy the old bone substance. In most young people, these cells work together to maintain healthy bones. Unfortunately, these cells’ efficiency weakens with age, and the cells no longer work as well.
Also, as we age, our body does not absorb calcium as easily as before. Therefore it is essential to get as much as possible from the diet. However, statistics show that most people don’t get enough calcium from their diet. These people might benefit from a calcium supplement to protect their bones from deterioration.
FAQ of foods high in calcium
- Does broccoli and cabbage contain calcium?
The plant world gives us a great variety of foods rich in calcium. That is the case of cabbages: from broccoli, kale, cabbage, Chinese cabbage. All these cruciferous vegetables will help you when it comes to meeting the recommended calcium intakes.
How could we ensure about calcium intake?
The best way to ensure adequate calcium intake is to keep track of the number of servings of foods with high amounts of calcium that you eat in two weeks.
- How could we get the calcium supplements?
Calcium supplements are available in tablet, capsule, or liquid form containing calcium. It would be best if you talked to your doctor before taking any calcium supplements.
Does spinach contain calcium?
Spinach certainly has an attractive calcium level. However, you should know that this green leafy vegetable also contains oxalic acid or oxalate, which prevents this calcium from fixing well in the body. In general, calcium oxalate has a rather harmful effect on kidneys.
Final Thoughts of foods high in calcium
Calcium is one of the essential minerals in our body Calcium. It plays a vital role in building our bones, muscles, and nervous system. Usually, our body can’t absorb vitamin A without calcium soluble vitamins like D, E, and RK. So you have to check whether there is enough calcium in the diet. Remember, an adult human body needs 1000 mg of calcium per day. Those who are vegan or can’t digest milk, go for soy milk, almond milk, or coconut milk.