Everyone has grown up listening to their elders that calcium rich food is essential for strong bones. And the right source of it is a dairy product only. But is that the whole story? How should you get the required calcium?
In addition, if you are a 90’s kid, you must have seen many TV commercials featuring athletes and celebrities proudly wearing milk mustaches gazing into the camera, and asking, Are you a milk Lover? But did you know that over 70% of adults worldwide don’t consume enough calcium?
A study from the National Institutes of Health even found that non-dairy sources like leafy greens and fortified plant-based milks can be just as effective. You can also include those food items in your diet to reach the recommended calcium daily. So, let’s learn more about these calcium rich food.
Why Is Calcium Important For Your Health?
Calcium is a crucial mineral for human health and is primarily stored in your bones and teeth. Therefore, calcium is the reason your pearly whites are that strong.
Role Of Calcium In The Body
- Bones and Teeth: The majority of calcium in your body is stored in your bones and teeth, providing them with structure and strength.
- Muscle Contractions: Calcium helps muscles contract and relax, especially important for the heart muscle.
- Nerve Transmission: It helps nerves transmit electrical signals throughout the body, crucial for body coordination.
- Blood Clotting: Calcium is involved in the blood clotting process, helping wounds heal effectively.
What Happens When You Don’t Get Enough Calcium?
- Weakened Bones: Low calcium levels can lead to weaker bones, making you more prone to fractures and conditions like osteoporosis.
- Muscle Cramps: A deficiency in calcium can lead to muscle cramps or spasms.
- Joint Pain: Calcium deficiency may cause joint pain and discomfort due to weakened bones.
- Tingling or Numbness: In severe cases, lack of calcium can cause tingling sensations or numbness in the fingers and toes.
- Fatigue and Weakness: Without enough calcium, you may feel unusually tired, weak, or fatigued.
How Much Calcium Do You Really Need?
Many of us are not getting enough calcium in our diets. Actually, the amount of calcium our body needs each day depends on our age. Below are some recommended amounts for adults, according to the National Institutes of Health Office of Dietary Supplements.
Recommended Daily Intake Based On Age & Gender (Kids, Adults, Seniors, Pregnant Women)
- Kids (1-3 years): 700 mg of calcium per day.
- Kids (4-8 years): 1,000 mg per day.
- Teens (9-18 years): 1,300 mg per day for both boys and girls to support bone growth.
- Adults (19-50 years): 1,000 mg per day.
- Women (51+ years): 1,200 mg per day due to postmenopausal bone density loss.
- Men (51-70 years): 1,000 mg per day.
- Seniors (71+ years): 1,200 mg per day to maintain bone health.
- Pregnant & Breastfeeding Women: 1,000 mg per day during pregnancy, and 1,200 mg during breastfeeding for optimal health of both mother and baby.
However, you can see, that the recommended calcium intake goes up for women at the age of 51, while it doesn’t go up for men until after age 70. So, it’s important to focus on calcium intake.
Best Calcium Rich Foods
Low calcium intake between rich and poor populations does affect health. A study review by NIH says that calcium rich food can help each one of us build that calcium gap. So, let’s have a look and understand more about calcium intake.
1. Vegetables And Fruits
Firstly, most leafy green vegetables including broccoli, kale, and spinach are calcium rich veggies. In fruits, an orange has more calcium than a glass of milk. Let’s understand more in detail about the calcium value in other fruits and vegetables.
| Food | Serving Size | Calcium |
| Orange, calcium-fortified | One | 349 mg |
| Collard greens, cooked | 1 cup | 268 mg |
| Spinach, cooked | 1 cup | 245 mg |
| Bok choy, cooked | 1 cup | 158 mg |
| Kale, cooked | 1 cup | 177 mg |
| Broccoli, cooked | 1 cup | 62 mg |
2. Dry Fruit & Nuts
Then, in nuts and seeds, there is a robust amount of calcium present. Embracing chia or sesame seeds into a smoothie, salad, or morning cereals will also be effective. So, let’s look at the other food items with a large amount of calcium content.
| Food | Serving Size | Calcium |
| Almond milk, unsweetened | 1 cup | 482 mg |
| Almonds | 1/4 cup | 92 mg |
| Sesame seeds | 1 tablespoon | 88 mg |
| Chia seeds | 1 tablespoon | 78 mg |
| Tahini (sesame butter or paste) | 1 tablespoon | 64 mg |
3. Dairy Based Sources
Also, dairy and milk products like low-fat curd and paneer are among the best calcium sources. In sum, only a few servings daily can give you all the calcium the body requires. So, keeping this in mind, while choosing a dairy product for your daily routine, always look at the calories, fat, and sodium, which can be high in a few dairy products.
| Food | Serving Size | Calcium |
| Vanilla yogurt (low-fat) | 8 ounces | 388 mg |
| Milk, 1% | 1 cup | 310 mg |
| Ricotta cheese, whole milk | 1/2 cup | 289 mg |
| Greek yogurt, plain (low-fat) | 8 ounces | 261 mg |
| Cottage cheese, 2% fat | 1 cup | 227 mg |
| Cheddar cheese | 1 ounce | 200 mg |
4. Beans And Lentils
Moreover, beans and lentils are a staple to any plant-based diet as they are usually excellent sources of fiber and protein. But do you know they’re amazing calcium rich food?
As a matter of fact, lentils, navy beans, white beans, black beans, chickpeas, and kidney beans are all the best choices to get a sizable dose of calcium. Indian pulses like moong dal, masoor dal, and chana dal are excellent sources of calcium.
| Food | Serving Size | Calcium |
| Moong dal | 100 grams | 26 mg |
| Chana dal | 100 grams | 50 mg |
| Masoor dal | 100 grams | 56 mg |
Including these lentils in your meals is a simple and tasty way to boost your calcium intake. While beans and lentils benefit us in many ways. Still, they do contain some antinutrients, but these can be reduced by fermenting, soaking, and sprouting.
5. Green Leafy Vegetables
Leafy greens are among the best plant-based sources of calcium.
- Spinach: While high in calcium, spinach also contains oxalates, which can reduce calcium absorption. However, it still contributes to overall intake.
- Fenugreek (Methi) Leaves: These leaves are packed with calcium and also support digestion and blood sugar regulation.
- Drumstick Leaves (Moringa): One of the richest sources of plant-based calcium, moringa leaves benefits from more calcium than milk per gram and are easily absorbed by the body.
| Fenugreek Leaves | 100 grams | 40 mg |
| Drumstick Leaves | 100 grams | 30 mg |
6. Calcium-Rich Seafood
Seafood is a fantastic natural source of calcium, especially for non-vegetarians.
- Sardines: These small fish are loaded with calcium, especially when eaten with their soft, edible bones. They also provide vitamin D, which helps in calcium absorption.
- Salmon: Canned salmon with bones is an excellent source of calcium. It also contains omega-3 fatty acids, which support heart and brain health.
| Sardines (with bones) | 100 grams | 320 mg |
| Salmon (canned, with bones) | 100 grams | 180 mg |
7. Vegan & Vegetarian Sources
If you follow a vegetarian or vegan diet, these non dairy foods high in calcium will ensure you get enough calcium:
- Sesame Seeds: Just a tablespoon of these tiny seeds provides a good dose of calcium, making them an easy addition to meals.
- Ragi (Finger Millet): One of the best plant-based calcium rich food, ragi is a staple in many Indian diets, often used in porridges and rotis.
- Rajma (Kidney Beans) & Chickpeas: These legumes not only offer calcium but also provide protein and fiber, making them a nutritious choice.
- Almonds: Among nuts, almonds have the highest calcium content. Soaking them can improve digestion and nutrient absorption.
- Tofu: A plant-based powerhouse, tofu is an excellent dairy alternative, that offers a good amount of absorbable calcium.
| Food | Serving Size | Calcium |
| Sesame Seeds | 100 grams | 975 mg |
| Ragi (Finger Millet) | 100 grams | 344 mg |
| Tofu (Soy-Based) | 100 grams | 350 mg |
| Rajma (Kidney Beans) | 100 grams | 40 mg |
| Chickpeas | 100 grams | 49 mg |
| Almonds | 100 grams | 264 mg |
How To Improve Calcium Absorption Naturally?
Getting enough calcium is important, but your body absorbs it well is also important. Here’s how you can naturally boost calcium absorption and make the most of your diet.
The Role Of Vitamin D In Calcium Absorption
Vitamin D plays a key role in helping your body absorb calcium effectively. So, sunlight exposure is the best natural way to boost vitamin D levels. Therefore, spending 15–30 minutes in the sun daily can make a big difference.
Additionally, vitamin D rich foods like egg yolks, fatty fish (salmon, mackerel), and fortified dairy products. So, include these in your diet and help calcium do its job in strengthening bones.
Foods That Block Calcium Absorption (And How To Avoid Them)
Certain foods can reduce calcium absorption and make it harder for your body to get the full benefit.
- Excess caffeine (from coffee, tea, and sodas) can interfere with calcium retention, so limit it to 1–2 cups per day.
- Processed foods and soft drinks often contain high levels of phosphates, which compete with calcium absorption.
- Moreover, less sodium intake also prevents excessive calcium loss through urine.
Indian Cooking Tips To Retain Maximum Calcium In Your Meals
Cooking methods can impact how much calcium your food retains. To maximize calcium:
- Use minimal water while cooking greens like spinach or fenugreek to prevent calcium loss.
- Soak beans, lentils, and nuts like rajma and almonds to reduce anti-nutrients that hinder calcium absorption.
- Pair calcium rich food with vitamin C sources (like lemon juice or tomatoes) to enhance absorption.
- Opt for slow-cooked dals and stews instead of deep-frying, as high heat can degrade nutrients.
Calcium Supplements – Do You Really Need Them?
While a balanced diet is the best way to get calcium, sometimes supplements become necessary. Let’s explore when you might need them and which type works best.
When Supplements Are Necessary
Calcium supplements are helpful when your diet doesn’t provide enough calcium. They may be needed if you:
- Have osteoporosis or weak bones.
- Follow a vegan diet with limited calcium-rich foods.
- Pregnant, breastfeeding, or postmenopausal require more calcium.
- Have lactose intolerance or a condition that affects nutrient absorption (like IBS or celiac disease).
It’s always best to get calcium from food first, but if you fall into these categories, supplements might be beneficial.
Natural vs. Artificial – Which One Works Better?
Calcium from natural sources (like dairy, leafy greens, and seeds) is best absorbed by the body. However, if supplements are needed, calcium citrate is easier to digest, while calcium carbonate requires food for better absorption.
- Natural sources: Provide additional nutrients like magnesium and vitamin D, improving absorption.
- Supplements: They are useful for deficiencies but should be taken in recommended doses (500–600 mg at a time) to prevent kidney stones or poor absorption.
A food-first approach is always best, but supplements can help when dietary intake falls short. Always consult a doctor before starting one!
Bottom Line
In short, calcium rich food is essential for strong bones and teeth, muscle contractions, nerve transmission, and blood clotting. It’s mainly stored in your bones and teeth, contributing to their structure and strength.
Role Of Calcium
- Provides structure and strength to bones and teeth.
- Aids in muscle contractions, crucial for heart muscle.
- Helps transmit electrical signals for coordination.
- Involved in the blood clotting process to heal wounds.
What Happens When You Don’t Get Enough Calcium?
- Weakened bones
- Muscle cramps
- Joint pain
- Tingling or numbness
- Fatigue and weakness
How Much Calcium Do You Need?
- Kids (1-3 years): 700 mg
- Kids (4-8 years): 1,000 mg
- Teens (9-18 years): 1,300 mg
- Adults (19-50 years): 1,000 mg
- Women (51+ years): 1,200 mg
- Men (51-70 years): 1,000 mg
- Seniors (71+ years): 1,200 mg
- Pregnant & Breastfeeding Women: 1,000-1,200 mg
Calcium Rich Food
- Kale, broccoli, and fruits like oranges.
- Almond milk, almonds, sesame seeds, chia seeds, and tahini.
- Low-fat curd, milk, paneer, and Greek yogurt.
- Moong dal, chana dal, masoor dal, kidney beans, and chickpeas.
- Spinach, fenugreek leaves, and drumstick leaves are calcium-rich.
- Sardines and canned salmon with bones.
- Sesame seeds, ragi, tofu, rajma, and chickpeas.
How To Improve Calcium Absorption?
- Sunlight exposure and vitamin D-rich foods like egg yolks and fatty fish help boost calcium absorption.
- Avoid excess caffeine, ultra processed foods, and soft drinks
- Use minimal water when cooking greens
- Soak beans and nuts
- Pair calcium-rich foods with vitamin C sources
- Avoid deep frying.
Calcium Supplements
- When Supplements Are Necessary: If you have osteoporosis, follow a vegan diet, are pregnant or breastfeeding, or have issues with nutrient absorption.
- Natural vs. Artificial: Natural sources are better absorbed, but calcium citrate supplements are easier to digest. Always consult a doctor before using supplements.
Fun Fact
Is your weight loss journey going slow? Did you check your vitamin D levels? Yes, you need to check. Because Vitamin D helps you to reduce weight? Isn’t it surprising? let’s learn more about this amazing fact from Dietician Mac Singh in detail through this short video.
Frequently Asked Questions
What Food Is Highest In Calcium?
Sesame seeds are the highest in calcium, providing 975 mg per 100 grams. Ragi (finger millet) also offers a high amount, with 344 mg of calcium per 100 grams.
How To Get 100% Calcium Daily?
To get 100% of your daily calcium, include calcium-rich foods like leafy greens, fortified foods, and dairy products in your diet. You can also add almonds, tofu, and sesame seeds for extra calcium intake.
How Can I Increase My Calcium?
You can increase your calcium by eating more calcium-rich foods like dairy, leafy greens, and fortified products. Taking supplements or getting enough vitamin D can also help your body absorb calcium better.
What Fruit Has The Highest Calcium?
Oranges are a great fruit full of calcium, especially when calcium-fortified. Figs are also a good source of calcium.
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Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Therefore, Eat Healthy, Live Healthy, and Enjoy a long happy life.
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