Calcium is one of the most important minerals for the correct development of the human body thanks to its function that helps to form the cells and each of the bones, it is also in charge of keeping them healthy and with the correct rigidity.
For their part, vitamin D and vitamin D3 are responsible for the mineralization process of the bones and the absorption of calcium, so it is common for people with a deficiency of said mineral to take food supplements to increase their levels of calcium. calcium.
For this reason, here is a list of the 12 best foods with the highest amount of calcium among its properties, so you can get the benefits of this important mineral naturally.
What is calcium?
The Hospital Nutrition Magazine (1) , points out that “Calcium is the most abundant mineral element in our body, since it forms an important part of the skeleton and teeth. It accounts for about 2% of body weight. The functions of calcium are: a) skeletal functions and b) regulatory functions .
Important: With the passage of time, calcium levels in humans decrease, which mainly leads to diseases such as osteoporosis and the loss of dental pieces , therefore, it is necessary for the elderly to maintain a diet rich in said calcium. mineral.
On the other hand, calcium is one of the essential minerals that must be consumed by pregnant women, because this is in charge of the formation of the baby’s bone system both in the gestational formation stage as well as during the first years . of life.
Foods rich in calcium
The National Institute of Health (2) ensures that the correct daily calcium intake for humans should be as follows:
- Children from 1 to 3 years: 700 mg.
- Children 4 to 8 years, adults 19 to 70 years, pregnant or lactating adult women: 1000 mg.
- Adult women 51 to 70 years and adults over 71 years: 1,200 mg
- Children 9 to 13 years old, adolescents 14 to 18 years old, and pregnant or lactating adolescents: 1,300 mg.
For this reason, below you will discover the foods with the highest source of calcium:
Milk is known to be the main source of calcium, thus providing 121 mg per 100 grams of this food, in addition, whole milk provides you with the necessary amount of vitamin D that will help prevent bone demineralization while its contribution of proteins and fats, makes it a nutritious food.
Note: There are people who are lactose intolerant or have a vegan diet , therefore, the healthiest option is to consume vegetable milk .
Mozzarella cheese has a high calcium content, this being 632 mg per 100 grams of this milk derivative, while goat cheese has 298 mg and Parmesan cheese a surprising amount of 1,109 mg of calcium per each 100 edible grams of said product.
You should know: Since ancient times, there have been various types of cheeses, distinctive both for the animal source of the milk, as well as for the different seasonings, textures, and chemical processes for its production, which makes them an excellent source of calcium , fats, and proteins.
This also derived from milk, has 142 mg of calcium per 100 grams of yogurt, its properties being similar to those of whole milk.
However, the difference stands out in that this product has fewer sugars and therefore less amount of lactose compared to other derivatives, which is why it is one of the favorites among those who are intolerant or susceptible to said component.
This fish contains 43 mg of the mineral per 100 grams of edible product, which can be considered as having low nutritional value compared to other foods, notwithstanding its high Omega 3 content , its large amount of protein, phosphorus, selenium and vitamins. from group B, make sardines an excellent nutrient-rich food.
If you consume 100 grams of Norway lobster, shrimp or shrimp, you can get 220 mg of calcium , while the octopus has 144 mg, the oyster 130 mg and the scallop 120 mg per 100 grams of said shellfish.
In this sense, molluscs and crustaceans represent a good source of calcium , in addition to proteins and their faculties as they are low-fat foods, making them preferred by people who want to lose weight in a healthy way.
Eggs, in addition to being a rich source of protein and high nutritional value. Its properties include vitamin D, A and those that are made up of group B, in addition, it contains 57 mg of calcium per 100 grams of egg.
You should know: The highest calcium content in this food is found in its shell, coming to have up to 2 grams of said mineral, it is one of the most used ingredients in food supplements aimed at increasing calcium in the body.
Nuts will become your best allies, if you need to increase your calcium levels, this is because sesame or sesame seeds have an extraordinary amount of 670 mg of calcium per 100 grams of fruit, and almonds contain 254 mg . , hazelnut 192 mg and pistachio 180 mg also per 100 grams of each.
Tip: Although nuts are mostly small foods, you can include them in many of your meals , desserts or eat them alone as a snack, so you will get all their benefits while taking care of your health.
8. Figs, dates and raisins
Fresh figs contain 35 mg of calcium per 100 grams of fruit, while in their dehydrated state or better known as dried figs, the mineral increases its proportion to 162 mg. For their part , dates have 68 mg of calcium while raisins have 71 mg, both nuts in relation to 100 grams.
The seeds are considered the main source of fiber, but they also contain calcium . Sunflower seeds have 110 mg of said mineral per 100 grams of seed, while pumpkin seeds have 55 mg and chia a large quantity of 631 mg per 100 grams of seeds.
Note: Like nuts, these small foods are beneficial in alleviating certain health conditions and are a good healthy food choice for those with heart disease, high cholesterol and triglyceride values, high blood pressure, and excessive weight.
Legumes or grains are known for their high iron and fiber content, in terms of calcium, according to the Spanish Food Book (3) , soybeans 240 mg, beans contain 128 mg, while chickpeas 145 mg and lentils 56 mg per 100 grams of legumes respectively.
11. Green leafy vegetables
There is a wide variety of vegetables, both natural varieties and those that have been intervened by man, who has dedicated himself to improving their benefits through genetic modification of plants.
In this sense, kale contains 150 mg of calcium in 100 grams of this edible vegetable, for its part, Chinese cabbage provides 29 mg , there is also chard with 113 mg, in addition, spinach with 90 mg of the mineral essential for every 100 grams of said vegetables.
You should know: Green leafy vegetables can also help you increase potassium, folic acid and are ideal for obtaining vitamin K naturally.
12. Herbs and algae
Herbs are used in cooking, as spices in their dry or fresh state and also as ingredients in some salads, where watercress stands out with 170 mg of calcium , basil has 177 mg, parsley 138 mg and thyme 405 mg of calcium for each 100-gram serving of these herbs.
For its part, the wakame seaweed contains 150 mg of said mineral, and the nori seaweed 70 mg, both for every 100 edible grams, taking into account that the implementation of the seaweed has already transcended and they are not only used in Asian food, but it can also be implemented in different dishes.
- Calcium is one of the most important minerals for the development of the human body and the bone system.
- Calcium deficiency can trigger brittle bones, tooth loss, and muscle problems.
- Milk, along with its derivatives such as cheese and yogurt, are one of the best-known sources of calcium worldwide.
- Sardines and shellfish , in addition to providing omega 3, are an excellent option to obtain calcium naturally.
- The eggshell is used in the preparation of different supplements due to its high calcium content.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.