Calcium is a very important mineral, like sodium, potassium and magnesium . Without it, we would suffer from various nervous, muscular, and skeletal disorders . Therefore, our body needs foods rich in calcium and magnesium, which allow us to carry out the functions of our body correctly.

In this sense, there is a wide variety of foods with a high calcium content , which are recommended to be included in daily consumption. For this reason, in the following article we present a list of the best 12 calcium-rich foods. 

What is calcium?

Calcium is a predominantly extracellular mineral in our body. Its function is the mineralization of the bones in the form of hydroxyapatite crystals, muscle contraction, nerve transmission, immune regulation and many others. 

Important: The recommended daily intake of calcium in children 4-8 years is 1,000 mg of calcium, from 9 to 18 is 1,300 mg of calcium. From 19 to 70, it is 1,000 mg.

What are the best foods rich in calcium?

balanced diet with foods rich in calcium is ideal to obtain a recommended daily intake. Next, we will mention the most optimal vegetables, seeds, nuts and meats for this:

1. Milk

Dairy products are excellent foods rich in calcium and vitamin D. In fact , a cup of whole milk contains 21% of the daily intake of calcium (299 mg) . However, our body absorbs 27% of its content. 

To highlight : Milk contains 7.9 g of protein , 12.8 g of carbohydrates and 7.9 g of total fat. It also contains other minerals, such as phosphorus and magnesium.

2. Yogurt

Low-fat yogurts provide up to 32% of the daily intake of calcium . Its consumption provides other nutrients beyond calcium, such as vitamin A , riboflavin, pantothenic and folic acid. 

You should know: This is particularly important for pregnant women, who must take folic acid. In fact, certain yogurts are fortified with vitamin D , which, like calcium, is necessary for bone mineralization .

3. Parmesan cheese

Its contribution to the body is mainly phosphorus and calcium (121 mg for every 10 g of consumption). To a lesser extent, Parmesan cheese is a source of magnesium, sodium, and selenium . Its fat content is mainly short and medium chain fatty acids, which decreases fat accumulation. (1)

Important: Mature cheeses, such as Swiss and Parmesan, are relatively low in lactose . In this sense, they are very useful for those who are lactose intolerant, who must opt ​​for an alternative diet to avoid uncomfortable symptoms.

4. Sardines

Fish like sardines provide a good amount of calcium. For every 100 g, they provide up to 389 mg . They are incredible sources of protein (24.9 g), in the form of amino acids such as glutamic acid, aspartic acid, leucine and arginine. Regarding their fat intake, they provide excellent amounts of omega-3 and omega-6 .

Note: These last two macronutrients have cardiovascular (reduce the size of atherosclerotic plaques, lower blood pressure) and metabolic (stabilize blood glucose levels) benefits. (two)

5. Seafood

Seafood is a relatively high source of calcium , providing 70mg per 100g. They also offer amino acids such as leucine, lysine, alanine and tyrosine, useful for building muscle . 

On the other hand, its carbohydrate content is zero and, like sardines, they offer metabolic benefits since they contain omega-3 and omega-6 .

6. Dried figs

Figs are calcium-rich fruits, as one cup (189 g) of these fruits has 241 mg of calcium , 514 mg of omega-6, 23.2 mcg of vitamin K , and 14.6 g of dietary fiber .

In this sense, fiber offers intestinal benefits as it improves intestinal transit, produces more solid stools, provides nutrients for the intestinal flora and contributes to the absorption of other micronutrients.

7. Almonds

These nuts are rich in calcium (216 mg per 100 g) , magnesium, phosphorus, potassium, and very low amounts of copper and zinc. They also have high amounts of omega-6.

Bottom line: You can get some dietary fiber by adding almonds to your diet. But be careful, since its caloric intake is very high, so you should moderate your consumption (important for those in a caloric deficit).

8. Sesame seeds

By themselves, sesame seeds can provide almost the daily requirement of calcium per 100 g, since they contain up to 975 mg. Also, if you are looking to increase your daily fiber allowance, sesame seeds contain 11.8 g of fiber, with a favorable protein and fat intake. 

Tip: You can eat them raw, as ingredients in baked goods or in salads.

9. Chickpeas

Chickpeas are legumes rich in calcium (76.8 g in a 240 g cup), phosphorus, magnesium, sodium and potassium. They also provide fiber, omega-6, protein and vitamin C. In this sense, chickpeas can be eaten in sandwiches, in pasta, roasted, added to your curry, prepared falafel or even added to chicken recipes.

10. Beans

Beans contain high amounts of calcium (55 mg per 125 g) , potassium, manganese and magnesium. Most of its content is water-based, with a small proportion of carbohydrates (particularly sugars), protein, and omega-3s.

You should know: Beans are foods that also contain thiamine and riboflavin, necessary for DNA replication and the formation of new cells (3)

11. Spinach

Half a cup of boiled spinach provides 123 mg of calcium . They are not vegetables that contain much of this mineral, although they do provide protein, healthy fatty acids, folate , vitamin A, C, D, and K. 

Important: Adequate consumption of the vitamins contained in spinach maintains the integrity of the tissues , production of new cells, eye health, the health of your skin, as well as the proper functioning of your immune and blood systems.

12.Wakame

Its green leaf is low in calories, but rich in nutrients such as calcium, magnesium, sodium and folate, but the most important thing is its iodine content. In this sense, an adequate intake of iodine favors thyroid function , especially in countries with low accessibility to iodinated products, thus avoiding the risk of hypothyroidism (4)

Key Findings

  • Calcium is an important mineral, as it is responsible for bone mineralization and nerve transmission. 
  • Calcium is also involved in the contraction of all types of muscle in our body and in the regulation of immune function. 
  • This mineral is found predominantly in dairy products, such as cheese, milk and yogurt . Parmesan and cheddar cheeses are particularly high in calcium.
  • Calcium is also found in vegetables, such as beans and spinach , as well as sesame seeds, fish, and shellfish .

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