Calcium is a vital element that helps to maintain healthy bones and teeth while also supporting a variety of biological activities. To assist you make educated dietary decisions, we’ve produced a list of the top 20 best calcium sources that may boost your overall health.
Recommended Dietary Allowance for Calcium
Following is the recommended dietary allowance of calcium according to the age.
| Age | Male | Female | Pregnant women | Lactating Women |
| 0–6 months | 200 mg | 200 mg | ||
| 7–12 months | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1000 mg | 1000 mg | ||
| 9–13 years | 1300 mg | 1300 mg | ||
| 14–18 years | 1300 mg | 1300 mg | 1300 mg | 1300 mg |
| 19– 50 years | 1000 mg | 1000 mg | 1000 mg | 1000 mg |
| 51–70 years | 1000 mg | 1200 mg |
Top 20 Best Calcium Sources for A Healthier You
Following are the top 20 best calcium sources that are necessary for a healthier you:
Dairy Products
Dairy products are high in calcium. Add milk, yogurt, and cheese to your diet for a tasty method to increase your calcium consumption.
Dark Leafy Greens Vegetables
Dark leafy greens like kale, spinach, and collard greens are high in calcium and can be consumed without dairy products. These nutrient-dense vegetables are adaptable and can be used in salads, smoothies, and cooked foods.
Powerful Seeds
Sesame and chia seeds are calcium rich. Sprinkle them on your cereal, yogurt, or salad to boost the flavor and nutritional value.
Fish:
Certain fish, such as salmon and sardines, are high in both omega-3 fatty acids and calcium. Make seafood a part of your weekly meal plan for a nutritional boost.
Nuts:
Wondering about the best calcium sources, then do not forget nuts. Nuts, especially almonds, are an easy and enjoyable method to boost your calcium consumption. Enjoy a handful of almonds as a snack or mix them into your morning porridge.
Fortified Foods
Calcium is fortified into many meals, including tofu, orange juice, and cereal. Check product labels to ensure you’re picking calcium-fortified products to meet your daily needs.
Avocado
Avocado is more than simply a fashionable toast topping; it also includes a significant quantity of calcium. The slices of avocado can be added to salads and sandwiches, or eaten on their own.
Broccoli
Broccoli is not only a diverse vegetable, but also a good provider of calcium. To preserve and increase the nutritional content and flavor of broccoli, steam or roast it.
Figs for Calcium Fix
Dried figs are a delicious way to supplement your calcium intake. Snack on dried figs or mix them with yogurt for a delicious and healthful treat.
Beans and Legumes
Calcium-rich plant foods include lentils, chickpeas, and black beans. Add these beans to soups, stews, or salads for a protein-rich calcium boost.
Cheese, a powerhouse!
Cheese aficionados, rejoice! Calcium-rich cheeses include mozzarella and Parmesan. Consume them in moderation as a tasty and nutritious supplement to your meals.
Wholegrains
Whole grains, such as quinoa and oats, not only provide critical minerals, but also add to your regular calcium consumption. To reap the most advantages, switch from processed grains to whole grains.
Greek Yogurt
Greek yogurt is a great source of calcium in addition to being high in protein. Choose simple, unsweetened varieties to reduce extra sugars.
Mustard Greens
Mustard greens are a lesser-known calcium source that merits more attention. Mix them into your salads or sauté them for a tasty side dish.
Cheese Alternatives
Calcium-rich cheese substitutes are available for individuals who adopt a plant-based diet. To ensure that you get enough calcium, look for fortified plant milk choices.
Butternut Squash
Butternut squash is not only tasty, but it also contains an appropriate quantity of calcium. Roast or purée it to create a delicious side dish or soup.
Dandelion Greens
Dandelion greens may look novel, but they are high in minerals, including calcium. Add them to your salads or smoothies for a distinctive flavor.
Canned Fish with Bones
Canned fish containing bones, such as salmon or sardines, give an additional calcium source. Consume the bones for optimum nutritional gain.
Rich Ricotta
One of the best sources is ricotta cheese. It is a versatile ingredient that may be used in both sweet and savory recipes. Enjoy it with lasagna, filled pasta shells, or as a spread for a calcium-rich treat.
Delicious Smoothies
Combine calcium-rich items such as yogurt, leafy greens, and fruits to produce tasty smoothies that will make achieving your calcium requirements a breeze.
Read more: Potassium in eggs: is it too much?
Conclusion
Incorporating these top 20 calcium sources into your diet will help to build stronger bones, enhance general health, and boost energy. Remember to eat a well-balanced diet and speak with a healthcare practitioner or nutritionist to ensure you satisfy your individual dietary requirements. Accept the diversity of these calcium-rich foods and begin your road to a healthier, more vibrant self!
Read more: Why do bananas give me heartburn? [Surprising facts]
Fatima Sarmad
I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.
