You know to eat calcium-rich food for optimal bone health (whomst among us haven’t drank a glass of milk every night as a child just to grow a few inches taller?), but this vital nutrient does a lot to keep our bodies functioning properly. “Calcium is the most abundant and essential mineral for our bodies,” says Samantha Dieras, RN, DCN, director of Ambulatory Nutrition Services at Mount Sinai Hospital. “It’s most notable for its role in bone and teeth health, but it also supports muscle and nerve function and is involved in blood clotting.”
While calcium can be found in supplements and multivitamins, the best and easiest way to consume calcium is through foods. Dieras says to look at dairy products and vegetables as main sources of the nutrient. You’ll also find calcium in some of your favorite fish dishes and fortified foods. The most common ones that you can incorporate into your diet include the following:
Milk
One can’t think of calcium without thinking of milk. According to the U.S. Department of Agriculture (USDA), one cup of whole milk contains 306 milligrams (mg) of the nutrient.
Yogurt
Another dairy product you can turn to for your calcium fix is yogurt. The USDA says that 100 grams (g) of plain yogurt contains 127 mg of the nutrient.
Cheese
A love of cheese also has its health benefits. It is packed with calcium and according to the USDA, half a cup will get you 289 mg of calcium.
Canned Sardines
But if dairy products are not an option for you, don’t worry; there are plenty of alternatives that are just as rich in calcium. Dieras lists sardines as a great source and in fact, according to the National Institute of Health (NIH), 100g of sardines can get you 382 mg of the nutrient.
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 181 mg of calcium.
Kale
Vegetables often don’t get talked about enough when it comes to high calcium content, but they’re a great non-dairy option. One cup of kale, for example, has 177 mg of calcium, according to the USDA.
Broccoli
Dieras says another easy vegetable to incorporate into your diet for calcium is broccoli. According to the USDA, 100 g of the vegetable contains 46 mg of the nutrient.
Bok Choy
This leafy green typically found in many delicious Asian dishes is packed with calcium. The USDA says one cup will get you 185 mg of 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 245 mg 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 434 mg of the nutrient.
Fruit Juices
Dieras says that fortified fruit juices are an excellent source of calcium. According to the USDA, one cup of grapefruit juice contains 350 mg and one cup of orange juice contains 349 mg of the nutrient.
Cereals
Dieras also lists cereals as another source of calcium. The USDA says that 100 g of oats and whole grains can contain 51 mg of the nutrient.
Almonds
If you love nuts, almonds have one of the richest sources of calcium. According to the USDA, one cup has 385 mg of the nutrient.
Edamame
Next time you’re out for sushi, consider getting edamame. Another great source of calcium, 100 g contains 63 mg of calcium.
Beans
No matter which type you go for, most beans are generally good sources of calcium. 100 mg of black beans, for example, contain 191 mg of calcium. 100 g of white beans contain 236 mg of the nutrient and even 100 g of chickpeas contain 111 mg 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?
With calcium, having too much or too little of the nutrient can be a bad thing. According to the NIH, adults from the ages of 19 to 50 should aim to consume about 1,000 mg of calcium daily. This pretty much stays the same for adult men between the ages of 51 to 70, but adult females in the same age range will need to increase their intake to 1,200 mg.
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 diarrhea, fatigue, bone pain, and brittle nails and hair. And while you can easily increase calcium with supplements, Diera says that a balance is required, and too much of the nutrient can lead to 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, she says.
