Discover the top 13 calcium rich foods, their health benefits, and how to improve calcium absorption naturally to support strong bones, teeth, and overall wellness.
Introduction
Calcium is a mineral that the body cannot produce, and thus, it must be supplied either by foods or supplements. About 99 per cent of the calcium is deposited in bones and teeth, and the remaining 1 per cent is used to control muscle contractions, blood clotting, and nerve communication. When the diet lacks sufficient calcium, the body starts using it at the expense of bones, which can lead to bone weakening and certain fatal illnesses, including osteoporosis.
What are Calcium-Rich Foods?
Calcium Rich foods are foods that contain high amounts of calcium in a single food portion. These are essential foods that support bone health and help with various body functions. The daily intake of calcium depends on age, gender, and life stage, but the normal adult dose is approximately 1,000 mg/day, with the elderly and adolescents possibly requiring higher doses.
Top 13 Calcium-Rich Foods
1. Dairy Products
Other excellent sources of calcium that help preserve strong bones and teeth include dairy products such as milk, yogurt, and cheese, which are also rich in protein, vitamin D, and other essential nutrients.
2. Leafy Green Vegetables
Vegetarian sources of calcium and fiber, such as leafy greens like kale, spinach, collard greens, and bok choy, as well as antioxidants and vitamins, contribute to stronger bones and promote natural digestion.
3. Almonds
Almonds are a source of many nutrients, such as calcium, healthy fats, protein, and magnesium, which, when combined, can strengthen bones, support a healthy heart, and provide longer-lasting energy when consumed regularly and moderately.
4. Sesame Seeds
Sesame seeds are highly nutritious in calcium, healthy fats, protein, and antioxidants. They can be offered as a good choice for bone health and easily added to snacks or homemade sauces.
5. Tofu and Soy Products
Tofu and soy products contain abundant amounts of calcium, particularly calcium-set tofu; complete protein; iron; and isoflavones, which are beneficial for keeping bones strong and overall health in good condition.
6. Ragi (Finger Millet)
Finger millet, or ragi, is believed to be one of the richest sources of calcium, which boosts bone strength, helps prevent osteoporosis, and provides fiber and other essential minerals to sustain long-term energy.
7. Oranges
Small amounts of calcium and vitamin C found in oranges support the immune system and enhance calcium absorption, making them a healthy and refreshing addition to a balanced meal.
8. Chickpeas and Lentils
Vegetarian sources of fiber, vitamins, minerals, including calcium, protein, and iron (chickpeas, lentils, etc.), help preserve the heart and bones, muscles, and digestive tract, and keep blood sugar levels normal in case of excessive consumption.
9. Figs
The dried figs, especially, contain calcium in a form that is beneficial in fortifying the bones, the health of the digestive system, and the amount of energy due to the presence of fibre, minerals,l,s and natural sugars.
10. Amaranth (Rajgira)
Amaranth, rajgi, and ra are protein-rich, magnesium-rich, and calcium-rich grains that are good sources of fibre and other nutrients, supporting bone and muscle health and overall nutritional balance.
11. Cheese
Cheese is a rich source of calcium, which supports bone and tooth health, and it also provides protein and fat that promote the absorption of other nutrients when consumed in moderation as part of a healthy diet.
12. Beans and Lentils
Beans and lentils are inexpensive foods rich in calcium and provide plant protein, fiber, and other important minerals that support bone density, digestion, and overall metabolism naturally.
13. Fortified Foods
Fortified foods that meet people’s daily needs, especially those who do not consume much dairy, include plant-based milks, cereals, and calcium- and vitamin D-fortified juices.
Why Are Calcium-Rich Foods Important?
The health benefits of food that is rich in calcium are that it has several health benefits and among them are:
- Building of bones and teeth.
- Fracture and osteoporosis prevention.
- It helps with normal muscle contraction.
- Assistance of nerves in passing signals.
- Ensuring that the heart is beating normally.
- Enhancing hormone secretion.
Both children and elderly adults need to take a calcium-rich diet.
How to Increase Calcium in the Body?
Diverse Diet
A balanced diet containing dairy products, greens, nuts, seeds, legumes, and whole grains helps maintain a consistent supply of calcium and other essential nutrients that support bone strength.
Pair with Vitamin D
Combining foods high in calcium with sources of vitamin D, such as the sun, fortified foods, or supplements, will help the body better absorb calcium, enhancing bone density and reducing the risk of deficiency.
Avoid Excessive Sodium
It is also advisable to avoid excessive salt intake, as high salt intake increases calcium loss through urine, which, over time, can affect bone health and make foods with high calcium content less beneficial.
Fortified Foods
Plant-based milk, cereals, and juices are fortified foods that contain added calcium and vitamin D, which can be particularly helpful for individuals who do not regularly consume much or any dairy.
Tips to Improve Calcium Absorption
- Obtain sufficient vitamin D either through sunlight or food.
- Eschew caffeine and salt.
- Consume calcium-rich foods throughout the day.
- Foods with magnesium and protein should be combined with calcium.
With good absorption, you are confident that your body is getting maximum out of foods that contain calcium.
Calcium Rich Foods vs Supplements
Although supplements may be useful in certain situations, natural sources of calcium are safer and more effective. Foods provide extra nutrients that supplements lack, which lowers the risk of side effects such as kidney stones.
Conclusion
Foods high in calcium are crucial for maintaining healthy bones, teeth, and proper muscle and nerve function. Eating a variety of natural sources of calcium daily helps maintain bone health in the long run and prevents deficiencies and age-related bone diseases.
