Calcium is a vital mineral which keeps our bones and teeth strong, supports muscle function, and helps the heart and nerves work properly. Since the body doesn’t produce calcium, it’s important to get enough through food or supplements.
While calcium can be found in supplements and multivitamins, the best and easiest way to consume calcium is through foods. Look at dairy products and vegetables as main sources of nutrients. You’ll also find calcium in some of your favourite fish dishes and fortified foods. The most common food you can include in your diet are mentioned below.
Milk
One can’t think of calcium without thinking of milk. According to the US Department of Agriculture (USDA), one cup of whole milk contains 306 milligrams (mg) of the nutrient.
Yoghurt
Another dairy product you can turn to for your calcium fix is yoghurt. The USDA says that 100 grams (g) of plain yoghurt contains 127mg of the nutrient.
Cheese
Cheese lovers will love this cheese also has its health benefits. It is packed with calcium and according to the USDA, half a cup will get you 289mg of calcium.
Salmon
Packed with vitamins and nutrients (and really delicious if you love fish), salmon is one of the healthiest food options you can consider. According to the USDA, 3 ounces of salmon with bones contain 181mg of calcium.
Broccoli
Another easy vegetable to incorporate into your diet for calcium is broccoli. According to the USDA, 100 g of the vegetable contains 46mg of the nutrient.
Spinach
There are very few downsides to eating spinach (unless you’re allergic, of course). Packed with so many vitamins and nutrients, it also contains 245mg of calcium in one cup when cooked.
Tofu
You can reach almost half your needed daily intake of calcium with tofu. According to the USDA, ½ a cup contains 434mg of the nutrient.
Fruit juices
Fortified fruit juices are an excellent source of calcium. According to the USDA, one cup of grapefruit juice contains 350mg and one cup of orange juice contains 349mg of the nutrient.
Cereals
Cereals as another source of calcium. The USDA says that 100g of oats and whole grains can contain 51mg of the nutrient.
Almonds
If you love nuts, almonds are one of the richest sources of calcium. According to the USDA, one cup has 385mg of the nutrient.
Edamame
Next time you’re out for sushi, consider getting edamame. Another great source of calcium, 100g contains 63mg of calcium.
What does calcium do for you?
Calcium has loads of benefits. Most commonly known, calcium is needed for building and strengthening our bones. Dieras says that it is also used in muscle movement and hormone release. It also plays a huge role in sending signals to our nerves throughout the body and brain and helps the movement of blood.
How much calcium do you need?
Getting the right amount of calcium is crucial, as both excess and deficiency can be harmful. According to the NIH, adults aged 19 to 50 should aim for around 1,000mg of calcium daily. This recommendation remains the same for men aged 51 to 70, but women in this age group need a slightly higher intake of 1,200mg to support their health.
Signs that you aren’t getting enough calcium include hypocalcemia, tingling or numbness of your fingers, toes, or lips, muscle cramps, spasms, irregular heartbeat, gastrointestinal symptoms such as nausea and diarrhoea, fatigue, bone pain, brittle nails and hair. And while you can easily increase calcium with supplements, a balance is required, and too much of the nutrient can lead to an increased risk of prostate cancer and heart disease. It is always best to go to a doctor to be properly diagnosed and get proper treatment for a calcium deficit.