Top 56 natural sources of calcium in foods for everyday life

Filed in: Superfoods.

Calcium is one of the most abundant nutrients in our body, and can be found in a large number of foods and beverages. Actually, it is not necessary that you only get a daily dose of calcium from dairy products. Therefore, if you want to increase your calcium intake through diet, read this article right now.

Top 56 natural sources of calcium on the planet that people can use

In this article, we will show you the benefits of calcium for human health, as well as some of the best sources of calcium in nature that you can use to increase your intake of this essential mineral. So, if you are deficient in calcium or simply want to know how to obtain this mineral through diet, you should keep both eyes on this interesting article.

I. The roles of calcium in the body

We all know that calcium is very important for teeth and bone health, but this mineral also offers many other health benefits, such as keeping blood vessels healthy, regulating blood pressure and preventing insulin resistance.

Low levels of calcium intake may be associated with reduced bone mass and increased rates of bone fractures. Calcium also helps your teeth develop fully and at the same time protects them from decay.

Calcium in the body can be found in bones, tissues of teeth and fluids. Calcium has the following functions:

Regulate heartbeat Drive nerve impulses to send messages. It helps the blood vessels as well as muscle contraction and expansion. Reduce blood pressure Regulate fluid balance Stimulate the secretion of hormones and enzymes. Promote the formation of blood clots.

According to one study, adults should get around 1,000 mg of calcium per day. Children 4 to 18 years old should receive 1,300 mg of calcium per day. Women over 50 and those over 70 should consume approximately 1,200 mg of calcium per day. However, only 16% of women aged 20 to 29 receive sufficient recommended daily calcium intake.

II. List of natural sources of calcium in foods

Calcium is found mainly in milk, cheese and yogurt, but dairy products are not the only dietary sources for it to be filled with this mineral. Seafood, green leafy vegetables, fruits, legumes, beans, fortified drinks, etc. They also contain a high calcium content. Here is a list of foods and drinks rich in calcium that you should consider including in your routine diet forever.

1. pink salmon

This is the first of the best sources of calcium from nature on the planet that we want to mention in this article and we want all our readers to consume forever. Actually, this fish has a high calcium content. You can have fried salmon in your meals because they can help you maintain your weight. In 100 g of pink salmon, you can ingest around 282 mg of calcium.

2. Natural sources of calcium: canned salmon and sardines

Canned salmon is an excellent way to increase your calcium intake. The fact is that there are bones in canned salmon and they contain all the calcium, so these bones should be crushed with salmon meat. However, the canning process can soften the bones of the salmon, so they will break easily and will not be noticed when mixed with other contents in the can. For an increase in omega 3 and calcium, you can try making salmon cakes.

Sardines are also a great source of calcium. A can of sardines offers 35% of the IDR. In addition, these fatty fish also offer omega-3 and high quality proteins, and are good for the health of the skin, brain and heart.

3. Cheese

calcium sources

Most types of cheese are great sources of calcium. Parmesan cheese has the highest calcium content with 331 mg of calcium per ounce of cheese. Meanwhile, milder cheeses may have less. In addition, the calcium found in dairy products can be absorbed more easily than calcium taken from plant sources. In addition, many varieties of cheese are rich in proteins like cottage cheese. And, hard cheeses are usually low in lactose, which makes them easier to digest for people with lactose intolerance.

In addition to this, dairy products can offer additional health benefits, including reducing the risk of developing heart disease. Other research found that daily cheese consumption was associated with a reduced risk of metabolic syndrome, which can increase the risk of developing a stroke, heart disease and type 2 diabetes. However, keep in mind that cheese with all the Fat is also rich in fat and calories. In addition, most types of cheese are also rich in sodium. Therefore, you should not consume the cheeses too much.

4. Milk

Milk is known as one of the best food sources of calcium that nature provides on the planet. A cup of cow's milk contains 276 – 352 mg of calcium, depending on whether it is whole milk or fat-free. In addition, the calcium found in dairy products can also be absorbed well. In addition to this, milk is a great source of vitamin A, vitamin D and protein. Goat's milk is another great source of calcium, since it provides approximately 327 mg of calcium per cup.

5. almonds

When it comes to natural sources of calcium, you should not ignore almonds. Almonds are extremely rich in calcium and an ounce of almonds provides 8% of the RDI. In addition, almonds provide fiber, healthy fats, manganese, vitamin E, magnesium and protein. Eating almonds can help reduce body fat, blood pressure and other risks of metabolic diseases.

6. Kale

One of the natural sources of calcium that we want to mention in this article is kale. According to one study, two cups of kale provide 201 mg of calcium. Is superfood It is also perfect for serving as a salad base when cut into thin strips. A salad with kale, avocado and apricots is an excellent choice for spring meals.

7. Natural sources of calcium: seeds

The seeds are high in calcium and some of them include seeds of poppy, celery, sesame and chia. For example, 1 tbsp. of poppy seeds provides 13% of the RDI for calcium, while sesame seeds provide 9% of the RDI. In addition, the seeds are rich in protein, copper, manganese, iron and healthy fats. Actually, seeds are natural sources of calcium that you should not look down, but you should try to consume them forever.

8. Yogurt

Yogurt is a great source of calcium that you should know and then consume forever. Many varieties of yogurt are rich in live probiotic bacteria as well. One cup of plain yogurt provides 30% of the RDI. On the other hand, it also has vitamin B2, vitamin B12, potassium and phosphorus. Low-fat yogurt may contain a higher calcium content, with approximately 45% of the RDI per cup.

While Greek yogurt provides additional protein, it also provides less calcium than other regular yogurts. A study has shown that eating yogurt can improve metabolic health and reduce the risks of metabolic diseases, such as heart disease and type 2 diabetes.

9. Natural sources of calcium: beans and lentils

Interestingly, according to a study [1]Beans are a healthy food that can help reduce levels of "bad" cholesterol and decrease the risk of getting type 2 diabetes. Beans and lentils are also rich in fiber, folic acid, iron, zinc, protein, magnesium and potassium. Some varieties also have a large amount of calcium. A single cup of cooked beans provides 244 mg of calcium. In addition, white beans are a great source of calcium, since one cup of cooked white beans offers 13% of the IDR. Other types of beans and lentils contain less calcium content, ranging from 4 to 6% of the IDR.

10. broccoli

Broccoli is an excellent source of calcium and also offers health benefits. One cup of cooked broccoli provides approximately 63 mg of calcium. If you want to control your weight and get your daily calcium requirement, you should consider including broccoli in your meals.

11. Celery

Celery is one of the best natural sources of calcium you should know and then try to add it to your routine diet forever. About 2 ½ cups of celery will provide 85 mg of calcium. Celery can be blanched, eaten as a sandwich, combined with wholemeal bread or cooked as other dishes for dinner.

12. Figs

Dried figs are high in antioxidants and fiber. In addition, they contain more calcium content than other dried fruits. Actually, 28 g of dried figs provide 5% of the RDI. In addition, figs also provide high amounts of vitamin K and potassium. For a sweet, dried figs have antioxidants and fiber. Figs are low in calories, which makes them an excellent choice for those who want to lose weight. They can be served as a midday snack or added to a creamy jam.

13. Rhubarb

Rhubarb contains calcium, fiber, vitamin K and other essential nutrients. In addition, it is rich in prebiotic fiber, which can increase the formation of healthy bacteria in the intestine. Like spinach, much of the calcium taken from rhubarb is not absorbed. However, the calcium content of rhubarb is quite high. Then, a cup of cooked rhubarb still provides 87 mg of calcium.

14. Edamame and Tofu

Edamame and tofu are other great sources of calcium. One cup of edamame provides 10% of the IDR of calcium. In addition, edamame is a great source of protein and provides all your daily folate requirements in one serving. Tofu also has a high calcium content. Half a cup of tofu provides 86% of the RDI.

15. Green beans

In 100 g of green beans, you can ingest 36 mg of calcium. They can be consumed in the form of raw vegetables, boiled or in soups. When cooked, 125 g of green beans provide approximately 54 mg of calcium.

16. Amaranth

Amaranth is super nutritious. It is a great source of folate, manganese, iron, magnesium and phosphorus. One cup of cooked amaranth provides 116 mg of calcium, which satisfies 12% of the IDR. Even amaranth leaves contain more calcium content, which provides 28% of the RDI. Amaranth leaves are also rich in vitamins A and C.

17. Bok Choy

calcium sources

Also considered as Chinese cabbage, bok choy is a great source of calcium for you. Two cups of bok choy will provide 148 mg of calcium. In addition, it is also rich in vitamin A, vitamin C and fiber. Fry the bok choy with olive oil and garlic for an excellent garnish.

18. Natural sources of calcium: poultry products

Eggs are a well-known source of calcium, so you can include an egg in your daily diet to increase your calcium intake. A boiled egg has about 50 mg of calcium. However, the chicken contains a low calcium content with 13 mg of calcium per 100 g of meat.

There are other natural sources of calcium that we want to mention in this article. So, keep reading this whole article and then try to include these calcium-rich foods in your routine diet forever.

19. Collards

Cabbages are a great source of calcium. One cup of boiled cabbage provides approximately 355 mg of calcium. In addition to meeting more than 1/4 of your daily calcium requirement, this vegetable also contains vitamin A, which is a good nutrient for eye health. Although cabbages are often cooked with butter and bacon, they also taste good with garlic and olive oil.

20. Fortified drinks

Even if you do not like drinking milk, you can take calcium from fortified drinks. One cup of fortified soy milk satisfies 30% of the IDR. Other types of seeds and milk made from nuts can be fortified with a higher calcium content. In addition, orange juice can also be fortified, offering approximately 50% of the RDI.

21. Natural sources of calcium: fortified foods

Another great way to get calcium is to consume fortified foods. Some types of cereals can provide 1,000 mg of calcium per serving. However, remember that the body can not absorb all that calcium content at once, so it is the best way to spread your calcium intake throughout the day. Corn flour and flour can also be fortified with calcium, so some breads, cookies and tortillas contain a high calcium content.

22. Whey Protein

According to a study on the health benefits of whey protein powder [2]Whey protein can be found in milk and offers many health benefits. It is rich in proteins and amino acids of rapid digestion. Some studies have shown a relationship between high-serum diets and improved glycemic control and weight loss. In addition to this, whey protein is also high in calcium. A 1-ounce serving of whey protein powder provides 20% of the RDI.

23. Berries

Berries are a great source of calcium in foods for you to choose. You can add berries to a fruit salad or a berry shake. Approximately 100 g of blackberries have approximately 32 mg of calcium, while 100 g of strawberries have approximately 15 mg of calcium. Raspberries are another source of calcium. About 100 g of raspberry has approximately 22 mg of calcium.

24. jujube

When looking for the best sources of calcium to use every day, you should not skip jujube, a wonderful natural ingredient that many people love and use every day. The dried jujubes provide 8% of their DV of calcium, with 100 g of dried jujubes that provide 79 mg of calcium. In addition, jujubes are also a great source of vitamin C, iron and magnesium, since each jujube satisfies approximately 9% of its daily values.

25. prunes

Prune is a great energy stimulant, with 100 mg that provides 241 calories. Plums are rich in dietary fiber and low in sodium. Dehydrated plums provide 72 mg of calcium, while its moisture-rich version only provides 43 mg of calcium.

26. Tamarindo

Tamarind is often used as a spice instead of being consumed as a fruit in India. However, it offers you a good amount of calcium. About 100 g of tamarind provides 74 mg of calcium, reaching 7.4% of its daily value. In addition, you get 628 mg of potassium with 20% of the recommended daily dose of dietary fiber.

27. dates

Dry dates are a great source of calcium and are also a potential source of energy. Approximately 100 g of Medjool dates provide you with about 64 mg of calcium, which meet approximately 6% of your recommended daily value. In addition, you get 39 mg of calcium per 100 of the dates of Deglet Noor.

28. raisins

While 100 g of seedless raisins provide approximately 53 mg of calcium, the other seedless version provides 50 mg of calcium. In addition, the sown variant offers much less, approximately 28 mg of calcium per 100 g.

29. Natural sources of calcium: shrimp and crabs

About 85 mg of canned shrimp provide approximately 123 mg of calcium, while one cup of canned crab provides 123 mg of calcium. Actually, they are known as great sources of calcium that you should know about, especially if you have calcium deficiency.

30. Black-Eyed Peas

These beans are full of calcium, folate, potassium and other essential nutrients. You can use these black-eyed peas instead of the fat-filled mayonnaise to inflate your sandwich or snack. A half cup of canned black eye peas provides 185 mg of calcium.

31. Turnip Greens

This leafy green is full of calcium, folic acid and antioxidants, which could help improve physical and mental health. You can try sautéing turnip greens as garnish or seasoning and then making a turnip cake. One cup of cooked turnip greens provides 197 mg of calcium.

32. Marine algae.

In addition to fish, algae are also rich in calcium, iodine and fiber. One cup of raw seaweed provides 126 mg of calcium, with 13% DV. Take a bowl of risotto with these seaweed or prepare a classic miso soup.

33. Instant oatmeal

Many grains and cereals are fortified with calcium. And instant oatmeal can offer you the same benefits as old-fashioned oatmeal. One cup of instant oatmeal provides 187 mg of calcium. Actually, it's a quick breakfast option that contains fiber and calcium. Simply opt for the versions without added sugar.

34. Cheerios

calcium sources

Cheerios is known for its ability to lower cholesterol, but they are also full of calcium. One cup of cheerios provides 114 mg of calcium, with 14% DV. You can enjoy them with skim milk or with soy and some sliced ​​strawberries for an extra flavor.

35. Arugula

Choose this vegetable for a calcium-rich salad, with 63 mg of calcium per ½ cup of arugula. In addition, a cup of arugula only contains 5 calories, so adding some portions of arugula to your diet is an excellent way to meet more than 1/3 of the recommended daily value of calcium.

36. Soy

Soy can boost your diet with proteins and omega-3 fatty acids, which help reduce inflammation, increase energy and reduce the risk of cardiovascular disease. A half cup of soy provides 100 mg of calcium.

37. Okra

When it comes to the best sources of calcium on the planet from Mother Nature, okra can be one of your choices. Okra is a vegetable rich in calcium and a cup of well-cooked okra can provide approximately 175 mg of calcium. You can add okra to your meals using it as an accompaniment along with other dishes such as chicken or beef. Actually, this will be him

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The 56 main natural sources of calcium in foods for everyday life, published for the first time at

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