15 foods that contain plenty of calcium

Seeds

Seeds are tiny nutritional powerhouses. Some contain calcium, such as poppy seeds, sesame seeds, celery and chia seeds.

For example, 1 tablespoon (15 grams) of poppy seeds contains 126 mg, or 13% of the RDA for calcium ().

The seeds also contain proteins and healthy fats. For example, chia seeds are a rich source of plant-based omega-3 fatty acids ().

1 tablespoon of sesame seeds contains 9% of the RDA for calcium. Sesame also contains other minerals including copper, iron and manganese ().

Summary:

Several types of seeds are good sources of calcium. For example, 1 tablespoon of poppy seeds contains 13% of the RDA for this mineral.

Cheese

The list of foods high in calcium includes various types of cheese.

Most cheeses are excellent sources of calcium. Parmesan cheese contains the most calcium - 1184 mg (118% of the RDI) per 100 grams ().

Softer cheeses contain less of this mineral. 100 grams of brie cheese contains only 184 mg (18% of the RDI) calcium. Many other types of cheese perform averagely, providing approximately 70% of the RDI per 100 grams (, ).

It's also worth noting that the calcium present in dairy products is more easily absorbed by your body than when it comes from plant sources.

Many types of cheese are also rich in protein, such as cottage cheese. Aged hard cheeses contain little lactose, making them more suitable for people with lactose intolerance.

In addition, dairy products also have some health benefits. Recent research suggests that dairy products may reduce the risk of developing cardiovascular disease ().

Another study found that eating cheese daily was associated with a lower risk of developing metabolic syndrome, which increases the risk of heart disease, stroke and type 2 diabetes ().

However, remember that full-fat cheese is high in fat and calories. Most cheeses are also high in sodium, which some people are sensitive to.

Read more about the benefits and harms of cheese here - Cheese: benefits and harms for the human body.

Summary:

100 grams of Parmesan cheese provides the human body with 118% of the RDA for calcium. Although cheese is high in fat and calories, eating it may actually reduce your risk of developing heart disease.

Who benefits from banana?

Due to the high concentration of potassium with a minimal amount of sodium, this fruit is especially useful for hypertensive patients. With its help, you can normalize blood pressure, preventing the development of diseases of the cardiovascular system. There are official studies confirming that 5 bananas eaten during the day can halve the amount of medications taken by hypertensive patients during crises.

They contain practically no fat, but fiber predominates, thanks to which stool can be normalized.

Yogurt

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have many health benefits.

One cup (245 grams) of regular yogurt contains 30% of the RDA for calcium. It also contains vitamin B2, phosphorus, potassium and vitamin B12 ().

Low-fat yogurt may contain even more calcium—about 45% of the RDA in one cup ().

While Greek yogurt is an excellent source of protein in your diet, it provides less calcium than regular yogurt ().

One study linked eating yogurt to improved overall diet quality and improved metabolic health. Subjects who consumed yogurt had lower risks of developing metabolic diseases such as type 2 diabetes and cardiovascular disease ().

Read more about the benefits of yogurt here - Yogurt: benefits and harm to the body.

Summary:

Yogurt is one of the best sources of calcium, providing the human body with 30% of the RDA for calcium per cup. It is also a good source of protein and other nutrients.

What products contain

Before we talk about them, let's talk about the conditions under which Ca will be absorbed best. Let us immediately note what blocks the breakdown processes: food containing oxalic acid. If you eat it and at the same time consume cottage cheese, milk, kefir, you will face the problem of sparingly soluble salts, which can remind you of urolithiasis and are deposited in the intervertebral discs.

It is useful to combine foods containing large amounts of calcium with fatty acids. However, certain precautions must be observed: do not get carried away. Why? The problem is that both a lack and an excess of fat in the body negatively affect the absorption of an important macronutrient - it slows down.

Another tip: add foods rich in vitamin D to your menu. This is another helper of Ca, which helps it get into cells and take part in a number of complex processes. It can be formed under the influence of sunlight, but it is also necessary to obtain it from the diet. Here are the foods that contain calciferol:

1. Eggs are one of the simplest and most accessible sources. The concentration of the beneficial substance is especially high in the bright yolk. However, eating too many eggs is harmful because they are high in cholesterol.
2. Beef liver is another guest on our table, which contains vitamin D, which helps in the absorption of Ca. And the liver also contains iron and protein - a new argument in favor of inclusion in the diet.
3. Soy milk - a cup of this drink has a high content of calciferol. It also contains incredibly useful vitamin C.
4. Tuna, salmon - these types of fish are rich not only in the “sun” substance, but also in polyunsaturated fatty acids - a good help for the complete absorption of calcium.

Also, don’t forget about magnesium and phosphorus - they are also vital for obtaining an important macronutrient in full. There are many of them in all kinds of beans, whole grain bread, soybean curd, and cocoa.

Now let's turn to foods that are high in calcium and have great benefits for our health.

• Green leafy vegetables – cabbage comes first. You can safely add Beijing, broccoli, Brussels sprouts to your diet - the treasured Ca will be there everywhere.

• Nuts - you didn’t know, but they also contain building material for nails, teeth, and bones. By the way, they perfectly help the absorption of macronutrients. We all know that these fruits contain a lot of fat under the hard shell. That's what we need. Record holders for the content of useful macronutrients are Brazil nuts and almonds.

• Various seeds - if you were looking for which foods contain calcium and are richest in it, and expected to see only milk and cottage cheese on the list, you will be surprised, because even poppy and sesame seeds contain this valuable substance. You can add them to healthy baked goods made from amaranth flour, and if you are fasting, they will make good milk.

• Wheat – especially high in Ca in bran. But if you decide to look for a macronutrient in premium flour, you’ll just be wasting your time - it’s not there. As in white bread. It’s better to take whole grain bread or buy a good alternative to the usual crust – amaranth bread.

• Tofu - some call this product soy curd, others call it cheese. But whatever you call it, the fact remains: it contains calcium (about 105 mg per 100 g). It is also very good for those losing weight because it contains few calories.

• Molasses – one teaspoon contains approximately 170 mg Ca. This is no joke: it is also found in sweets. However, we still recommend choosing the beneficial combination of maltodextrin and stevia extract over thick starch syrup.

Also, do not forget about cottage cheese, milk, yogurt, kefir. These are the main sources of useful macronutrients on your table. Lactose, which is part of these components of a healthy diet, helps the valuable substance to be quickly and fully absorbed.

So, we found out which foods contain calcium, and gave a list to explain exactly where it is found. Many discoveries can be called unexpected: it is difficult to imagine that the building material for bones and teeth is found in herbs or seeds. There is a lot of it in figs, green beans and even turnip leaves.

Watercress, savoy cabbage, pistachios, shrimp - all these are irreplaceable sources of Ca in our diet. Below is a table listing foods that contain large quantities of calcium. Check yourself: are they all on your table?

Even if you don’t eat all of the above regularly, there is no reason to worry if you regularly drink a glass of kefir or milk, often buy cottage cheese, red fish, and like green vegetables. In this case, all you have to do is ensure that the macronutrient that enters your body is absorbed correctly. We have already told you which combinations are preferable.

It is not difficult to guess that Ca should help us not only throughout life, but also when life is just beginning. This is exactly what we will talk about next.

Yogurt

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have many health benefits.

One cup (245 grams) of regular yogurt contains 30% of the RDA for calcium. It also contains vitamin B2, phosphorus, potassium and vitamin B12.

Low-fat yogurt may contain even more calcium—about 45% of the RDA in one cup.

While Greek yogurt is an excellent source of protein in your diet, it provides less calcium than regular yogurt.

One study linked eating yogurt to improved overall diet quality and improved metabolic health. Subjects who consumed yogurt had lower risks of developing metabolic diseases such as type 2 diabetes and cardiovascular disease.

Yogurt is one of the best sources of calcium, providing the human body with 30% of the RDA for calcium per cup. It is also a good source of protein and other nutrients.

Milk

240 ml of whole cow's milk contains 276 mg of useful mineral, and skim milk contains 352 mg. The same serving of goat milk contains even more calcium - 327 mg.

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Calcium in milk is well absorbed due to the high content of vitamin D - natural or specially added by the manufacturer of the product. Milk is also a source of protein and vitamin A.

Rhubarb

Rhubarb contains high amounts of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals. It contains prebiotic fiber, which can promote the development of beneficial bacteria in the gut.

Both spinach and rhubarb are high in oxalates, so much of the calcium is not absorbed. One study showed that our body is able to absorb only a quarter of the total amount of this mineral present in rhubarb.

On the other hand, the amount of calcium in rhubarb is quite high. So even if you only absorb a quarter, that would be 90mg per 250g serving of cooked rhubarb.

Rhubarb is high in fiber, vitamin K and other nutrients. The calcium contained in rhubarb may not be completely absorbed, but despite this you still get a significant amount of it.

Mushrooms

They do not contain calcium or contain a very small amount - 0-18 mg.

Soybeans

For those who do not eat meat and dairy products, soy has become a real salvation. It is a source of vegetable protein, which is rich, among other things, in calcium. Pay special attention to tofu and other soy products now, during fasting, to ensure that the body gets enough calcium and protein.

Eggshell

The shell consists of 90–95% calcium carbonate, so a healthy food supplement is prepared from it. You can buy eggshell powder at a pharmacy or make it yourself. Eggs must be washed and boiled, the shells removed from films, and thoroughly crushed in a blender or coffee grinder. The finished powder is mixed with lemon juice or acid to produce calcium citrate, a compound that is easily digestible and suitable for children and the elderly. The daily norm is a teaspoon of the mixture.

Amaranth

Amaranth is an incredibly nutritious pseudograin that is a good source of folic acid and is very rich in several minerals, including manganese, magnesium, phosphorus and iron.

A 250 gram serving of cooked amaranth provides your body with 117 mg of calcium, which is 12% of the RDI.

Amaranth leaves contain even more calcium - a 130 gram serving of cooked amaranth leaves contains 275 mg of calcium, which is 28% of the RDI. The leaves also contain very high amounts of vitamins A and C.

Summary:

Amaranth seeds and leaves are very nutritious. A 250 gram serving of boiled amaranth seeds provides the human body with calcium at 12% of the RDI.

Figs

Dried figs are rich in antioxidants and fiber. Compared to other dried fruits, it also contains more calcium. In fact, 100g of dried figs contains 162g of calcium, which is 16% of the RDI.

In addition, figs also provide the body with a decent amount of potassium and vitamin K.

Dried figs contain more calcium than other dried fruits. When you consume 100 g of dry figs, you get 16% of the daily value of this mineral.

Seaweed

Spices and herbs

Canned salmon and sardines

Canned sardines and salmon are calcium-rich foods thanks to their edible bones. 100 grams of canned sardines provides the body with 38% of the RDI, and 100 grams of canned salmon with bones provides us with 25% of the RDI (,).

These fatty fish also provide high-quality protein and omega-3 fatty acids, which are good for the heart, brain, and skin (,).

While seafood may contain mercury, small fish such as sardines have low levels of this harmful substance. Not only that, both sardines and salmon have high levels of selenium, a mineral that can counteract mercury toxicity ().

Summary:

Canned sardines and salmon are very healthy choices. A 240 gram can of sardines supplies our body with calcium at 91% of the RDA.

Legumes

Legumes such as beans and lentils contain significant amounts of fiber, protein and micronutrients. They also boast high amounts of iron, zinc, folic acid, magnesium and potassium. Some varieties are also rich in calcium.

Winged beans have the highest amount of calcium among legumes. A 200 gram serving of cooked winged beans contains 184 mg of calcium, which is 18% of the RDI ().

White beans are also a good source of calcium - a 200g serving of cooked white beans contains 146mg of this mineral, which is 14% of the RDI. Other beans and lentils contain lower amounts of this mineral - 4-6% of the RDI per serving (, ,).

Research shows that legumes may help lower LDL cholesterol ("bad cholesterol") and reduce the risk of developing type 2 diabetes ().

Summary:

Legumes are highly nutritious, and one 200 gram serving of cooked winged beans provides 24% of the RDA for calcium.

Almond

Among all nuts, almonds are the richest in calcium. Just 100 g of almonds contain 266 mg of calcium, which is 27% of the RDI ().

This same amount of almonds also provides almost 12 grams of fiber, as well as healthy fats and protein. These nuts are an excellent source of magnesium, manganese and vitamin E.

Eating nuts may help lower blood pressure, reduce body fat and other risk factors for metabolic diseases ().

You can learn more about the beneficial properties of almonds on this page - Almonds: benefits and harm for the human body.

Summary:

Almonds contain a large amount of nutrients such as healthy fats, protein, magnesium and others. Eating just 100 grams of almonds provides our body with 27% of the RDA for calcium.

Calcium in plant foods (tables by type)

Among plant foods, a lot of calcium is found in legumes, nuts and seeds, as well as leafy vegetables and greens. In addition to them, the following are high in calcium per 100 g:

• Dried goji berries (190 mg of calcium with a calorie content of 349 kcal);
• Raw garlic (181 mg calcium with 149 kcal calories);
• Raw kelp seaweed (168 mg calcium, 43 kcal);
• Dried figs (162 mg calcium, 249 kcal);
• Lemon zest (134 mg calcium, 47 kcal) and zest of other citrus fruits;
• Cocoa powder (128 mg calcium, 228 kcal);
• Dried spirulina algae (120 mg calcium, 290 kcal);
• Dried tomatoes (110 mg calcium, 258 kcal).

Calcium content in legume foods: table

Bean curd, also known as tofu, can be an excellent source of calcium for vegans. And soy itself is one of the plant foods that contains the most calcium. The best sources of this mineral among legumes are presented in the table below.

What vegetables have calcium? Table of contents per 100 g

Leafy vegetables and greens are also usually rich in calcium. For example, in 200 grams of kale you will find up to 50% of the recommended daily value of calcium. But here you should draw your attention to the fact that some leafy vegetables contain a lot of oxalates, which make calcium unavailable for absorption by the body. Cabbage is not one of these vegetables, but spinach, parsley and ashiritsa should be consumed in small quantities.

Calcium in nuts and seeds (table)

Calcium is found in large amounts in oils and nut butters. However, these products are too high in calories and may contain additives that are harmful to health. In 100 g of almond paste you will find 347 mg of calcium (with a calorie content of 614 Kcal), and in sesame seed tahini - 420 mg of calcium with a calorie content of 570 Kcal per 100 g of product.

Most nuts and seeds are also good for your body with fiber, healthy fats, and vitamin E. The following table shows which nuts and seeds contain the most calcium.

Also read:

9 healthiest nuts and their properties

Which cereals and grain products have the most calcium?

Plant calcium can also be found in foods such as cereals and other dishes made from cereals and bran (breads, breakfast cereals, etc.). Although they are not very rich in calcium, people eat them often and in large quantities. If most cereals have a high calcium content per 100 g only in dry form, then teff and amaranth, even in the finished state, remain good sources of this trace element.

Amaranth and teff cereals with nuts are an excellent source of calcium

Also read:

The healthiest cereals, their nutritional value in tables

Calcium content in spices. List of 20+ best sources

Spices are real record holders for calcium content per 100 grams. In this regard, even hard cheeses are inferior to them! Another reason to add spices to every dish is the high amount of antioxidants (which you may already know from our article Powerful Antioxidants in Foods). Finally, we present to you the rating of the TOP 23 spices by calcium content per 100 g of product:

1. Dried basil (2,240 mg calcium, 233 kcal);
2. Ground savory (2,132 mg calcium, 272 kcal);
3. Dried marjoram (1,990 mg calcium, 271 kcal);
4. Dried thyme (1,890 mg calcium, 276 kcal);
5. Dried dill (1,784 mg calcium, 253 kcal);
6. Celery seeds (1,767 mg calcium, 392 kcal);
7. Ground sage (1,652 mg calcium, 315 kcal);
8. Dried oregano (1,597 mg calcium, 265 kcal);
9. Dill seeds (1,516 mg calcium, 305 kcal);
10. Poppy (1,438 mg calcium, 525 kcal);
11. Dried chervil (1,346 mg calcium, 237 kcal);
12. Dried rosemary (1,280 mg calcium, 331 kcal);
13. Dried cilantro (1,246 mg calcium, 279 kcal);
14. Fennel seeds (1,196 mg calcium, 345 kcal);
15. Dried parsley (1,140 mg calcium, 292 kcal);
16. Dried tarragon (1,139 mg calcium, 295 kcal);
17. Ground cinnamon (1,002 mg calcium, 247 kcal);
18. Cumin seeds (931 mg calcium, 375 kcal);
19. Bay leaf (834 mg calcium, 313 kcal);
20. Coriander seeds (709 mg calcium, 298 kcal);
21. Cumin seeds (689 mg calcium, 333 kcal);
22. Anise seeds (646 mg calcium, 337 kcal);
23. Ground cloves (632 mg calcium, 274 kcal).

Whey Protein

Whey protein is found in milk, and its health benefits are currently being widely studied. It is an excellent source of protein that is full of quickly digestible amino acids.

In several studies, researchers have linked whey protein intake to weight loss and improved blood sugar control ().

Whey is also extremely rich in calcium. One 28-gram scoop of whey protein isolate powder contains 200 mg of calcium, which is 20% of the RDI ().

Summary:

Whey protein is an exceptionally healthy source of protein. A scoop of whey protein powder contains 20% of the RDA for calcium.

Some leafy vegetables

Dark leafy vegetables are incredibly healthy, and some of them are also high-calcium foods. Calcium-rich dark green leafy vegetables include various types of cabbage, greens (parsley, dill) and spinach.

For example, a 250-gram serving of cooked dark green leafy vegetables contains 350 mg of calcium, which is 35% of the RDI (RDA).

Please note that some varieties contain high levels of oxalates. These are natural compounds that bind to calcium, making some of it unavailable to your body.

Spinach is one such food. Therefore, despite the high calcium content of spinach, it is less available than that found in low-oxalate vegetables such as kale and leafy greens.

Summary:

Some dark leafy vegetables and greens are rich in calcium. One 250 gram serving of cooked leafy vegetables provides 35% of your daily requirement.

Calcium rich foods

• Low-fat dairy products such as yogurt, milk and cheeses such as Parmesan, Romano, cheddar, mozzarella and feta are excellent sources of dietary calcium.
• Tofu and nuts, including almonds, hazelnuts and Brazil nuts, are also a good source of calcium.
• Vegetables such as dark green leafy vegetables such as kale and chard.
• Seafood, including oysters, sardines and canned salmon, are considered good calcium-rich additions to your diet.
• Calcium-fortified foods such as juices, soy milk, rice milk and cereals can also provide valuable calcium.

Watch the video - herbs rich in calcium (TOP 10)

Calcium in foods (seeds and nuts)

How much calcium is in legumes

In dairy products

How much calcium is in vegetables and fruits

In meat, fish and poultry

Other foods rich in calcium

Amount of calcium in cooked foods

Rhubarb

Rhubarb contains high amounts of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals. It contains prebiotic fiber, which can promote the development of beneficial bacteria in the gut ().

Both spinach and rhubarb are high in oxalates, so much of the calcium is not absorbed. One study showed that our body is able to absorb only a quarter of the total amount of this mineral present in rhubarb ().

On the other hand, the amount of calcium in rhubarb is quite high. So even if you only absorb a quarter, that would be 90mg per 250g serving of cooked rhubarb ().

You can learn more about the beneficial properties of rhubarb on this page - Rhubarb: benefits and harm to the body.

Summary:

Rhubarb is high in fiber, vitamin K and other nutrients. The calcium contained in rhubarb may not be completely absorbed, but despite this you still get a significant amount of it.

Fortified products

Another way to get enough calcium is to eat foods fortified with this mineral. Some grains can contain up to 1,000 mg of calcium (100% of the RDA) per serving, and that doesn't include added milk.

However, keep in mind that your body cannot absorb all of this calcium at once, and it is best to spread your intake over several servings and consume it throughout the day ().

Flour and cornmeal can also be fortified with calcium. That's why some breads, tortillas, and crackers contain high amounts of this mineral.

Summary:

Grain-based foods can be fortified with calcium. Read labels to find out how much calcium is in fortified foods.

Green smoothies

Green smoothies are a discovery in themselves!

They were first invented by Victoria Butenko, a raw foodist with 12 years of experience. She had been looking for a long time for a method by which she could eat a lot of greens, since greens are one of the healthiest foods on Earth for humans.

You can endlessly list its beneficial properties; we will talk in detail about greenery in the following articles.

Here we consider greens as a source of calcium; let me remind you which greens contain calcium:

• 100 grams of basil contain 370 mg of calcium,
• 100 g parsley – 245 mg
• 100 g of celery – 240 mg
• 100 g dill – 223 mg
• 100 grams of watercress – 180 mg

Mix all this in smoothies with fruits or berries and you will get a wonderful vitamin drink that is full of calcium.

Below I will give my recipe for a green smoothie, and now I want to give a short excerpt from Victoria Butenko’s book “Recipes for Green Smoothies”, about how her daughter-in-law’s well-being changed during pregnancy after she started drinking smoothies.

Amaranth

Amaranth is an incredibly nutritious pseudograin that is a good source of folic acid and is very rich in several minerals, including manganese, magnesium, phosphorus and iron.

A 250 gram serving of cooked amaranth provides your body with 117 mg of calcium, which is 12% of the RDI ().

Amaranth leaves contain even more calcium - a 130 gram serving of cooked amaranth leaves contains 275 mg of calcium, which is 28% of the RDI. The leaves also contain very high amounts of vitamins A and C ().

Summary:

Amaranth seeds and leaves are very nutritious. A 250 gram serving of boiled amaranth seeds provides the human body with calcium at 12% of the RDI.

Edamame and Tofu

Foods that contain large amounts of calcium include edamame and tofu.

Edamame is soybeans in a pod. One 150 gram serving of edamame contains 10% of the RDA for calcium. This popular Japanese snack is also a good source of protein and meets your daily requirement of folic acid ().

Tofu with added calcium sulfate also has exceptionally high amounts of this mineral. You can get 86% of the RDI by consuming just half a bowl (126 g) of this product ().

Summary:

Tofu and edamame are rich in calcium. Just half a bowl of tofu cooked with calcium sulfate has 86% of the RDI.

Products

Many years ago, it was studied how important the element is for the normal functioning of the human body, and the daily requirement of calcium was identified, which must be consumed in order to avoid problems with bones. Children are advised to consume from 0.3 to 0.8 grams of the substance per day, and adults from 0.8 to 1.3 grams. But it is important to understand that not all foods rich in calcium are absorbed as well as we would like. Therefore, even if a large amount of calcium is contained in any product, this does not mean that all of it will be absorbed, so the diet should consist of various foods and dishes. Below we will look at which foods contain calcium in sufficient quantities and how it is absorbed.

Dairy

In the very first place in the amount of calcium are, of course, dairy products. Not only do they contain a large amount of the microelement we need, but it is also easily absorbed, for example, compared to calcium, which is found in plant foods. Special attention should be paid to cheese. This is what contains a sufficient amount of the necessary substance, but also lactose. Therefore, such a valuable product can be consumed in limited quantities even by people with lactase intolerance. Below is a table showing the amount of calcium in various dairy products:

Seeds and nuts

If you ask a person what foods contain calcium, he will definitely name milk. But do not forget that a record amount of the substance is contained in poppy and sesame seeds. The big advantage of these products is that they contain magnesium, which has a beneficial effect on the absorption of calcium. Let's take a closer look at the table of foods high in calcium. Thus, it is not difficult to replenish your daily requirement by eating poppy seeds and sesame seeds; just one tablespoon of these or other seeds per day is enough, and this is not counting the calcium that comes from other products. Below is a table showing the calcium content of seeds and nuts:

Seafood

Fish and seafood are also rich in calcium, which is well absorbed; this is due to the presence in these products of magnesium and vitamins D, which are responsible for the absorption of calcium. Sardines contain the most calcium, especially canned ones, as they are consumed with the bones. The table will tell you in detail about the amount of trace elements in fish and seafood; here is a list of products containing calcium in large quantities:

Vegetables

Quite a large amount of the microelement is found in fresh vegetables and herbs, in particular radishes, lettuce, celery, cauliflower and carrots. Sea kale is also very useful; it contains a lot of calcium and other vitamins and microelements beneficial to the body. The disadvantage of plant foods is that calcium from them is poorly absorbed, especially for products such as beets and spinach. That is why it is recommended to eat a balanced diet, because it is quite difficult to reach the daily requirement with vegetables alone. Below is a table that shows the calcium content of plant foods:

Fruits

Berries and fruits contain a small amount of calcium, but they contain a huge amount of useful vitamins that promote its absorption, so you need to eat these foods every day. The most beneficial microelement is found in dried fruits, since they are free of moisture. For comparison, consider the table.

Meat

Meat contains a small amount of calcium, this is due to the fact that the substance is found in bones and blood, which are usually not eaten. Therefore, if there is a lack of calcium, meat should be consumed in small quantities; it is better to eat more vegetables, dairy products and fish.

Cereals

Cereals and grains contain a small amount of microelements, but they must be consumed. To increase the benefits of such food, it is always recommended to combine it with dairy products, for example, eat porridge with milk and a sandwich with hard cheese.

Fortified drinks

Even if you don't drink milk, you can still get calcium from fortified non-dairy drinks. A cup of fortified soy milk has 30% of the RDA for calcium. Soy milk contains 7 g of protein, making it very similar to traditional cow's milk ().

Other nut and seed based milks may be fortified with even higher levels of calcium. However, it is not only plant-based dairy products that are fortified. Orange juice can also be fortified, providing your body with up to 50% of the RDA for calcium per glass ().

Summary:

Plant-based milk and orange juice can be fortified with calcium. A cup of fortified orange juice can provide your body with half your daily calcium requirement.

Figs

Dried figs are rich in antioxidants and fiber. Compared to other dried fruits, it also contains more calcium. In fact, 100g of dried figs contains 162g of calcium, which is 16% of the RDI ().

In addition, figs also provide the body with a decent amount of potassium and vitamin K.

Summary:

Dried figs contain more calcium than other dried fruits. When you consume 100 g of dry figs, you get 16% of the daily value of this mineral.

You can learn more about the beneficial properties of figs on this page - Figs: benefits and harm to the body.

Table of calcium content in food groups

Milk and eggs

Calcium content in dairy products and eggs:

Cheeses and cottage cheese

Leading cheese varieties by calcium volume per 100 g:

More information about the types and varieties of cheese in the video:

To compare the types of cheese with the lowest calcium content:

Legumes

Table of legumes containing calcium:

Nuts, seeds

The richest product in the group in terms of calcium content is sesame.

4 simple rules for eating sesame to absorb calcium:

The calcium content and % of the body's daily requirement are shown in the table:

Fish, seafood

Calcium content in fish and seafood:

Seafood and fish are rich in other minerals and trace elements.

Even after heat treatment, squids do not lose their beneficial properties.

Meat and meat products

Calcium content in meat products:

Cereals

Calcium content in cereals:

Vegetables

Among vegetables, parsley is the leader in the amount of calcium it contains.

Vegetables rich in minerals:

Fruits (dried fruits), berries

Calcium content in fruits and berries:

Confectionery

Calcium in confectionery products:

Even in the womb, the baby needs a sufficient amount of calcium. As the child grows, the importance of the microelement only increases. It is important to carefully plan the menu, compose it taking into account the content of calcium-rich elements in foods, which in the future will help prevent the occurrence of many diseases resulting from calcium deficiency.

Milk

Cow's milk is one of the best and cheapest sources of calcium. One cup (250 ml) of cow's milk contains 276-352 mg of calcium, depending on whether the milk is whole or skim. Calcium in dairy products is also well absorbed (,).

In addition, milk is a good source of protein, vitamin A and vitamin D.

Goat's milk is another excellent source of calcium, providing your body with 327 mg per cup ().

Summary:

Milk is an excellent source of highly absorbable calcium. A cup of milk provides the human body with 27 - 35% of the daily requirement of this mineral.

Beneficial properties of bananas

Despite the fact that this is a relatively cheap fruit, it can be safely considered a storehouse of useful microelements. Which vitamins in a banana help prolong the beauty of your skin, and which ones will reduce the risk of heart attack? What are the benefits of fruit for our body:

• it is a natural prebiotic . Its regular use creates favorable conditions for the colonization of probiotics - living microcultures responsible for normal digestion and immunity;
• is a good source of vitamin B6 (pyridoxine) , which is considered one of the key vitamins in the entire B-complex. It is indispensable in the treatment of anemia and high homocysteine, which increases the risk of strokes;
• The fruits bring great benefits to the digestive system due to the pectins they contain . The catecholamines contained in their pulp reduce inflammation of the gastrointestinal tract and reduce the risk of ulcers;
• fresh fruits enrich the body with copper, manganese and magnesium . Magnesium is necessary to protect the heart from heart attacks, manganese is one of the best antioxidants, copper is indispensable for the production of erythrocytes - red blood cells;
• promote the production of serotonin - the hormone of joy . It facilitates motor activity and is involved in the regulation of vascular tone;
• the pulp contains vitamin E, which improves the condition of the skin, making it elastic and taut.

Summarize

Calcium is an important mineral that you may not be getting enough from your diet.

While dairy products tend to have the highest levels of calcium, there are also many other good plant foods that contain this mineral in high quantities.

You can easily meet your calcium needs by eating foods from this varied list.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Calcium

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

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Table. Calcium in food

Daily calcium requirement

To avoid hypercalcemia, do not exceed the maximum dose of calcium. No more than 2500-3000 mg for children and adolescents, and 2000-2500 mg per day for adults. On average, the daily calcium intake for adults is 800-1000 mg. Those over 60 years old, as well as professional athletes who train intensively, need to increase it to 1200 mg.

The calcium requirement is higher:

• during active sports
• with profuse sweating
• in children
• during pregnancy and breastfeeding

There are a lot of foods that contain calcium. However, the body often lacks it. Before calcium begins to be absorbed in the intestines (under the influence of bile), it dissolves in the hydrochloric acid of gastric juice. Because of this, alkaline substances that neutralize acids interfere with the absorption of calcium.

Foods that impair calcium absorption:

• soda, candy and sweets, stimulating the secretion of alkaline digestive juices
• excess of products containing phosphorus - calcium forms salts with it that are insoluble in acid
• lack or excess of fatty foods - the best ratio of calcium to fat for each meal is 1:10 (example - 10% cream)

Foods that promote calcium absorption:

• dairy products - they contain lactose (milk sugar), which is converted into lactic acid by intestinal bacteria.
• amino acids (proteins) and citric acid
• During pregnancy, women absorb calcium better

In women, blood calcium levels drop in the week before menstruation and continue to drop further during menstruation, which can cause painful uterine contractions, especially in teenagers.