Calcium is an essential mineral for our health. Calcium maintains strong bones, healthy teeth, supports heart health, muscle, and nervous functions. You’ll find below a list of the top 7 calcium-rich foods (plant-based as well).
Calcium-rich Foods You Should Include in Your Diet
For most adults, the daily calcium intake should be 1.000 mg. Women over the ’50s and elderly over 70’s should get the daily recommended calcium intake of 1.200 mg calcium, and kids between 5-18 should get a 1.300 mg calcium intake. Read more to see the list of top 7 calcium-rich foods.
Most people can’t get the recommended calcium intake from their diets. We all know that the most known sources are milk, cheese, and yogurt. There are so many non-dairy calcium sources. Tofu, edamame, green leafy veggies, lentils, beans, dried fruits, and fortified foods can provide you calcium.
1. Lentils and Beans
Lentils and beans are a great source of micronutrients, protein, and fiber. Both are rich in zinc, iron, potassium, magnesium, and folate. And some of them contain calcium. One cup of cooked winged beans can provide about 244 mg, while 1 cup (179 grams) of cooked white beans can provide 13% calcium.
Seeds are known as a small nutritional power. Some varieties can provide a good source of calcium: Sesame seeds, chia seeds, and celery seeds. 1 tbsp of poppy seeds (9 g) provides 125 mg calcium. Seeds are a good source of healthy fats and protein, and they stand amongst the best calcium-rich foods.
Chia seeds contain plant-based Omega-3 fatty acids. Sesame seeds provide 9% of the daily recommended amount of calcium, copper, iron, minerals, and manganese.
Almonds are the best calcium source out of all nuts available. 20 Almonds can provide 8-9% calcium, 3 g fiber, healthy fats, manganese, vitamin E, and magnesium.
Eating almonds can aid in weight loss, lower blood pressure, and risk factors for developing any metabolic disease.
4. Dried Figs
Dried figs contain fiber, antioxidants, and calcium more than any other type of dried fruit. 28- grams provide 5% of the recommended quantity. Dried figs are rich in vitamin K and potassium. So, make sure to include figs in your list of calcium-rich foods.
5.Green Leafy Vegetables
One cup (190 grams) of green leafy vegetables contains about 25% of the daily recommended intake. However, some of them contain oxalates that make calcium unavailable. Spinach can provide a lot of calcium, but in a smaller quantity compared to Kale or cabbage.
6. Edamame & Tofu
Edamame and tofu are good plant-based calcium and protein sources. 126- grams of tofu can provide 86% calcium and 155 grams of edamame 10%.
7. Canned Salmon & Sardines
Sardines and canned salmon can offer you a lot of calcium because their bones are edible. One box of sardines (92-93 grams) contains 35% calcium, and one can of salmon with bones (85 grams) 21% calcium.
Fatty fish is a good source of Omega-3 fatty acids and protein. Both of them are good for the brain, heart, and skin. Seafood contains mercury, but sardines and salmon have high levels of selenium. Selenium can prevent and reverse the toxicity of mercury. Our top 7 calcium-rich foods end in #7 place.