Top 25 Calcium-Rich Foods and How to Make Them Effective
Calcium is one of the most
important minerals for our body, as it is the fundamental constituent of our
teeth and bones, as well as the most abundant mineral in the human body. In
addition to strengthening our bones, calcium contributes to the development of
other important functions.
Calcium is also essential during
pregnancy, an essential pillar for a healthy pregnancy and baby. The fetus
needs calcium for strong bones and teeth, as it increases its bone density, as
well as for a healthy heart, clotting systems, and muscles.
Therefore, we must make sure that
we cover the daily calcium quota, and this we will obtain through what we eat.
We share with you which are the 25 best foods rich in calcium and how to make
them effective.
How much calcium should we get per day?
The calcium quota varies
according to the sex and age of each person. According to the US National
Institutes of Health, these are the average amounts of calcium recommended per day
in milligrams (mg):
STAGE OF LIFE |
RECOMMENDED AMOUNT |
Babies up to 6 months of age |
200 mg |
Babies 7 to 12 months of age |
260 mg |
Children 1 to three years aged |
700 mg |
Children 4 to 8 years of age |
1000 mg |
Children 9 to 13 years aged |
1300 mg |
Adolescents 14 to 18 years of age |
1300 mg |
Adults 19 to 50 years age |
1000 mg |
Adult men ages 51 to 70 years of age |
1000 mg |
Adult women 51 to 70 years of age |
1200 mg |
Adults 71 years of age and older |
1200 mg |
Adolescents, pregnant or lactating |
1300 mg |
Pregnant or lactating adult women |
1000 mg |
As it is not a mineral that we
produce naturally, we must make sure we receive the recommended daily amounts
through our diet or through multivitamin-mineral supplements, but if we can
obtain them from a balanced diet, much better.
Why is calcium important for our body:
In addition to the famous
"calcium is good for your teeth and bones", this mineral is one of
the most important, as it helps many processes and functions in our body to
develop correctly.
A lack of calcium contributes
considerably to the development of osteoporosis, as well as the possible
appearance of other disorders. On the other hand, we should not indulge in
excesses either, as excessive calcium consumption can cause constipation. Also,
consuming a large amount of calcium for a long time can increase the risk of
kidney stones.
The 25 best foods rich in calcium:
Probably most of us associate
calcium in our diet with milk, but there are many foods that also give us a good contribution to this mineral. These are the 25 best foods rich in calcium.
1. Cheese:
Although the exact amount may
vary from one to the other, on average cheeses provide 800 mg of calcium per
100 grams. The cheeses that provide us with the most calcium are Parmesan
cheese (1,187 mg of calcium per 100 grams), cured Manchego cheese (848 mg of
calcium per 100 grams), and Gruyère cheese (881 mg of calcium per 100 grams).
If you are pregnant, you should
avoid moldy cheeses such as Roquefort or cabrales, and fermented cheeses such
as feta or camembert (even if they are made from pasteurized milk), due to the
risk of contracting listeriosis.
Cheese can be included in endless
recipes, both salty and sweet, and for any time of the day.
2. Milk:
Depending on the sort of milk,
the calcium content may vary. For example, in a glass of whole milk (250 ml) we
can find 300 mg of calcium, while in one of skimmed milk we find 320 mg.
You should take 2 or 3 servings
of dairy a day. Breakfast should include a portion, which can be a glass of
milk, yogurt combined with crunchy cereals and some fruit
The diet of children in the first
years is mainly dairy. Both milk and dairy products provide abundant
nutritional benefits, but caution should be exercised with raw, unpasteurized
milk as it can harbor dangerous microorganisms that pose serious health risks.
3. Yogurts:
In the case of yogurts, the
amount of calcium is also different depending on its content. The yogurts that
provide the highest levels are Greek and flavored skimmed yogurt, with 150 mg
of calcium per 100 grams, followed by sweetened plain skimmed yogurt with 149
mg, and whole plain yogurt with 142 mg. We can accompany it with natural fruits
or in glasses with mango and chia seeds.
4. Sardines:
Fish also help us obtain calcium,
especially sardines in oil, which provides 340 mg of calcium per 100 grams.
Sardines are also fatty fish or oily fish rich in omega 3 and low in mercury,
as well as in vitamin D, iodine, and potassium.
We can enjoy them as an aperitif
or in a delicious savory cake or in rolls as an aperitif.
5 prawns:
Other seafood that is a good
source of calcium is prawns and prawns. These provide 220 mg per 100 grams, in
addition to being foods high in other essential nutrients such as iodine, zinc,
as well as vitamins A and D. They also provide long-chain omega-3
polyunsaturated fatty acids, which is a component of dietary patterns
associated with good health.
We can consume them in salads,
stir-fries, and meatballs or in many other recipes to include in your diet. One
to two weekly servings of fish and shellfish are recommended.
6. Dried fig:
Dried fruits also provide considerable amounts of calcium that we can easily include in our meals. Dried figs, for example, provide 163 mg of calcium per 100 grams. In Directo al Paladar they share three ways to dry figs at home: with a dehydrator, in the oven, or leaving them in the sun.
7. Dehydrated tomatoes:
Dried or dehydrated tomatoes can
also be a good source of calcium, since every 100 grams of sun-dried tomatoes,
without added, provide 110 mg of calcium per 100 grams. We can integrate them
into salads or paninis.
8. Almonds:
Nuts such as almonds also provide
calcium, as they contain high doses of this mineral: 264 mg per 100 grams,
which covers 26% of the recommended daily amount for an adult. We can
incorporate them into our meals during a big variety of dishes: salads,
cookies, and whilst a base for a savory cake.
9. Hazelnuts:
Although they do not provide as
much calcium like almonds, hazelnuts are also a good source of this mineral,
since they provide 230 mg of calcium per 100 grams. We can enjoy it in the
simple homemade Nutella recipe that Vitónica offers us.
10. Pistachios:
In addition to being a perfect
ally for the heart, pistachios help to meet our daily calcium intake, as they
provide 136 mg per 100 grams. It is also a good source of magnesium, potassium,
fiber, vitamin E, and is one of the nuts with the highest proportion of
unsaturated fats as well as high protein content. Let's just remember that the
recommended daily amount of pistachios is 28 grams, as they are extremely
caloric.
They can be eaten as is or
include this "superfood" in recipes for every day, such as cakes,
hummus, or salads.
11. Sesame seeds:
Other vegetable seeds that help
us cover the recommended calcium quota are sesame seeds since they provide 975
mg per 100 grams. We can add them to a stir fry or use them to bake some rolls
or cakes.
12, Poppy seeds:
The seeds can also add largely
amounts of calcium to our diet, as poppy seeds provide 1,460 mg per 100 grams.
We can include them in our diet by using them in salads, or by incorporating
them in rolls, pancakes, and cakes.
13. Fennel seeds:
A seed that also contains a high
concentration of calcium is fennel, which provides 1,300 mg per 100 grams. This
is another type of seed that we can use in bread, cakes, muffins, and sauces.
14. Chia seeds:
The popular chia seeds that we
can now find in multiple recipes for healthy breakfasts, shakes, and snacks are
also a good source of calcium since they provide 630 mg per 100 grams.
15. Dried dill:
Also, some herbs can provide us
with the calcium we need every day. An example of this is dried dill, which
provides 1,700 mg of calcium per 100 grams. We can use the dill to flavor
soups, creams and prepare sauces.
16. Dried oregano:
Another herb high in calcium and
that we can use to add many foods is oregano, which provides more than 1,500 mg
per 100 grams. It is ideal for seasoning foods such as pizzas and pasta.
17. Dried wakame seaweed:
Some algae can also help us meet
our daily calcium quota, such as dried wakame seaweed, which provides 660 mg of
calcium per 100 grams. We can add it to soups, creams, smoothies, stir-fries,
and salads.
18. Dried nori seaweed:
Another example of seaweed from
which we can obtain calcium is dried nori seaweed, as it provides us with 430
mg of calcium per 100 grams. We can use it as a filling for cakes, in salads
and pancakes.
19. Chickpeas:
The legumes in which we can find
the most calcium are chickpeas, as they provide 145 mg of calcium per 100
grams. We can enjoy them baked, in a stir fry, or as a base for delicious
pizzas.
20. Beans:
Beans in all their varieties are
an important source of calcium because according to Vitónica, the pinto bean
provides 150 mg per 100 grams, the white bean 120 mg, and the green bean 80 mg.
We can prepare them in salads, stews, omelets, or as a garnish.
21. Watercress:
Among the vegetables, watercress is one of the options that provide us with a greater supply of calcium, with 220 mg per hundred grams. Their flavor may not be the best, but by incorporating them into salads and tortillas we can enjoy them.
22. Kale:
Kale is also an important source
of calcium since for every 100 grams, it provides 200 mg of calcium. We can
easily include it in salads and soups.
23. Broccoli:
Continuing with the vegetables,
broccoli is another in which we can find the calcium we need since 200 grams
provide 120 mg of this mineral. It is a very versatile vegetable, as we can
include it in salads, stews, omelets, muffins, or as a main dish.
24. Spinach:
In addition to being rich in iron
and vitamin A, spinach is also a food that helps us obtain the calcium we need
since they provide 117 mg per 100 grams. We can enjoy them in salads, muffins,
and pancakes.
25. Swiss chard:
Swiss chard is another of the
green leafy vegetables that contain calcium to help our daily intake since they
provide 105 mg of calcium per 100 grams. We can include them in cakes, as a
garnish for potatoes or sauteed.
All these foods not only help us
to obtain the calcium we need daily, but they are also very practical and easy
to obtain to consume through the different recipes and meals that we have
proposed.
How to make them effective: absorption enhancers
The absorption of calcium is
better when it is taken in amounts of no more than 500 mg at a time, and for
this reason, we recommend obtaining it throughout the day through the different
meals and snacks that we have.
In addition to knowing the foods
that are rich in calcium, it is also important to know how to combine it in
order to assimilate it. For example, when consuming calcium, we must make sure
we also obtain vitamin D, as it facilitates its absorption, helping to fix
calcium in the bones.
According to the National
Information Center on Osteoporosis and Bone Diseases, we can obtain vitamin D
in three ways:
- Through the skin: occurs naturally in the body after exposure to sunlight.
- With the intake of certain foods: foods that contain vitamin D are limited but would highlight especially bluefish, shellfish, egg yolk, certain organ meats such as liver and dairy.
- Through supplements.
Other nutrients, such as vitamin
K that we find in vegetables such as turnips, cabbages, lettuce, and spinach,
and vitamin C that we can find especially in citrus fruits, are enhancers of
its absorption. On the contrary, we must avoid combining calcium with foods
that inhabit it, such as excess fiber and certain proteins that we find in
gelatins and egg white.
With these tips and suggestions
for the best calcium-rich foods, you can obtain the recommended daily amount
according to your needs and thus prevent the appearance of osteoporosis and
other complications derived from a deficiency of this mineral.
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