Calcium-Rich Foods to Add to Your Diet

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Getting enough calcium in your diet is essential for maintaining strong bones, electrolyte balance, and a healthy immune system.

But how do you know if you're getting enough?

Fortunately, this guide can help. We list some foods that contain a lot of calcium and then run through the benefits of getting enough of this essential mineral.

Which Foods Contain A Lot Of Calcium?

So, which foods contain a lot of calcium?

Dairy Products

Dairy products are naturally at the top of the list. These foods are high in calcium because calves need it to grow strong bones.

Dairy comes in various forms, but the calcium content remains high across different options. Thus, it doesn't matter where you get your dairy from, as long as there's enough in your diet.

Leafy Greens

Leafy greens aren't quite as high as dairy in calcium. However, they pull their weight in other ways, including adding vitamins A, C, and E to your diet.

Furthermore, evidence suggests that plant-based calcium is absorbed more easily into the body. Dairy product constituents can block some absorption, which isn't the case for greens.

  • Broccoli: 42.8 mg per serving
  • Kale: 250 mg per serving
  • Spinach: 99 mg per serving
  • Arugula: 160 mg per serving
  • Swiss chard: 51 mg per serving

Nuts And Seeds

You can also find modest calcium levels in some nuts and seeds. This source is helpful if you want to avoid eating dairy every day or simply prefer plant-based dressings, garnishes, and sauces on your food.

  • Flax: 255 mg per 100g
  • Almonds: 264 mg per 100g
  • Walnuts: 98 mg per 100g
  • Sunflower seeds: 78 mg per 100g
  • Cashews: 12 mg per 100g

Beans And Legumes

Finally, calcium is also a significant constituent of beans and legumes. These plants require it to construct their tissues and structure, so they draw it out of the soil (where available).

Pulses, (which include beans and legumes), contain oxalates and phytates. These can block some absorption of calcium. However, cooking these foods destroys most of these compounds.

Beans And Legumes are also a great source of fiber and protein as well.

  • Kidney beans: 50 mg per serving
  • Pinto beans: 112 mg per 100g
  • Fava beans: 37 mg per 100g
  • Red lentils: 37 mg per serving
  • French green lentils: 56 mg per serving

Benefits Of Consuming Calcium

The benefits of consuming calcium are substantial. People who get enough keep their bones strong and enhance muscle function (since calcium is required for muscles to contract).

Research also shows that calcium is critical for nerve function. The body uses it to transmit messages from the brain to the periphery, organs, and other tissues.

Lastly, calcium is critical for skin health. The mineral regulates oil production, helping to maintain the skin's barrier and prevent eczema and infection.

Conclusion

In summary, adding calcium-rich foods to your diet is critical. Including plenty of greens, beans, and perhaps dairy could help you get over the recommended 1083 mg per day for men over 20, and 842 mg for adult women.

| calcium | nutrition | healthy foods


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