Calcium is an essential mineral necessary for the proper functioning of the body. For exampleresearch shows that you need calcium to develop and maintain healthy bones and teeth. It also affects muscle function, nerve function, and blood clotting.
Dairy products like milk, cheese and yogurt, as well as various varieties of fish like sardines and salmon, are good sources of calcium. Additionally, kale and broccoli are two examples of leafy green vegetables that are excellent calcium providers. Other important sources of calcium-fortified foods are varieties of tofu and orange juice.
According to National Institute of Healththe recommended daily intake of calcium for adults is 1000 mg per day for men and women up to age 50. After that, it increases to 1200mg for women over 50 and men over 70. However, the exact amount may vary depending on age, gender and other factors.
Adequate calcium intake is vital for overall health and well-being. However, some people may need more calcium in their diet. Therefore, a calcium supplement may be needed.
Please read on if you have any questions about how much calcium you are consuming.
Table of list of foods rich in calcium with their nutritional value
You need to get enough calcium, an essential nutrient for the growth and maintenance of bones and teeth. It is also necessary for normal blood clotting and muscle function.
Here is a list of some calcium-rich foods, along with their nutritional value per serving, as suggested by the NIH:
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Dairy products
| Food | Calcium (mg) | Protein (g) |
|---|---|---|
| Milk (1 cup) | 299 | 8 |
| Yogurt (1 cup) | 415-450 | 8-12 |
| Cheese (1oz) | 200-300 | 6-8 |
Leafy green vegetables
| Vegetable | Calcium (mg) | Protein (g) |
|---|---|---|
| Kale (1 cup) | 180 | 2.5 |
| Broccoli (1 cup) | 62 | 2.5 |
| Spinach (1 cup) | 245 | 5 |
Fish
| Food | Calcium (mg) | Protein (g) |
|---|---|---|
| Sardines (3 ounces) | 325 | 21 |
| Salmon (3 ounces) | 181 | 21 |
| Tuna (3 ounces) | 12 | 21 |
Nuts and seeds
| Food | Calcium (mg) | Protein (g) |
|---|---|---|
| Almonds | 75 | 6 |
| Sesame seeds | 280 | 5 |
| Chia seeds | 177 | 4 |
Legumes
| Bean | Calcium (mg) | Protein (g) |
|---|---|---|
| Soy | 175 | 15 |
| White beans | 161 | 13 |
| White beans | 128 | 13 |
Fortified foods
| Food | Calcium (mg) | Protein (g) |
|---|---|---|
| Tofu (4 ounces) | 253-508 | ten |
| Orange juice (1 cup) | 300 | 2 |
| Cereals (1 cup) | 100-1000 | 3-4 |
If you’d like advice on a calcium-rich diet from a registered dietitian, you might want to consider our trusted health and fitness platform, HealthifyMe, which offers a variety of tools and resources to help users like you manage their food and their nutrition.
They can help you balance your calcium intake by recommending calcium-rich foods. Additionally, the platform includes a database of thousands of different foods and their nutritional values. So you can easily track your calcium intake and make sure you’re getting enough of this vital nutrient.
HealthifyMe also offers support from certified nutritionists and fitness professionals. They can provide you with personalized advice and guidance to balance your diet and achieve your health goals.
Note from The Fitness Freak
Getting an adequate supply of calcium in your diet is crucial as it plays a vital role in maintaining strong bones and teeth. Calcium is also necessary for the proper functioning of the heart, muscles and nerves. You can get calcium from a variety of foods, including dairy products, leafy green vegetables, nuts, and grains. Nutritionists recommend that adults consume 1000 to 1200 mg of calcium per day. To make sure you get enough calcium in your diet, it’s essential to choose a variety of calcium-rich foods and pay attention to food labels when shopping. Additionally, health professionals recommend getting calcium from food sources rather than supplements because it is easier for the body to absorb calcium from food.
A 7 Day Calcium Rich Diet Chart
Getting enough calcium in your diet is crucial, as a deficiency can lead to brittle bones and osteoporosis. Here is a 7 day high calcium diet plan for you:
Diet – Day 1
| Meal | Food |
|---|---|
| Breakfast | Paneer paratha with a glass of milk |
| Mid-morning snack | handful of almonds |
| Lunch | Vegetable Korma with brown rice and a glass of lassi |
| Evening snack | Dhokla baked with a side of yogurt |
| Dinner | Palak paneer with chapatis and a glass of milk |
Diet – Day 2
| Meal | Article |
|---|---|
| Breakfast | Masoor dal (red lentil) chilla (pancake) with a glass of milk |
| Mid-morning snack | Banana smoothie with added calcium-rich powder |
| Lunch | Tofu tikka masala with brown rice and a glass of chaas (buttermilk) |
| Evening snack | Trail mix sesame seeds and dried apricots |
| Dinner | Aloo gobi (potato and cauliflower curry) with chapatis and a glass of milk |
Diet – Day 3
| Meal | Food |
|---|---|
| Breakfast | Whole grain dosa (crispy pancake) with a side of yogurt |
| Mid-morning snack | Calcium fortified orange juice |
| Lunch | Vegetable biryani with a glass of lassi |
| Evening snack | Roasted chickpeas with a squeeze of lemon juice |
| Dinner | Tofu and vegetable jalfrezi with roti (Indian flatbread) and a glass of milk |
Diet – Day 4
| Meal | Article |
|---|---|
| Breakfast | Idli (steamed rice cakes) served with coconut chutney and a glass of milk |
| Mid-morning snack | Handful of Broccoli Florets with Hummus Dip |
| Lunch | Tofu curry and vegetable kefta (meatballs) with brown rice and a glass of chaas |
| Evening snack | Raw spinach and avocado dip with sliced carrots and celery |
| Dinner | Paneer tikka (grilled paneer) with naan (Indian flatbread) and a glass of milk |
Diet – Day 5
| Meal | Article |
|---|---|
| Breakfast | Whole grain upma (semolina porridge) with a glass of milk |
| Mid-morning snack | Calcium fortified apple juice |
| Lunch | Tofu and vegetable korma with brown rice and a glass of lassi |
| Evening snack | Roasted Pumpkin Seeds |
| Dinner | Aloo Matar (potato and pea curry) with chapatis and a glass of milk |
Diet – Day 6
| Meal | Food | Drink |
|---|---|---|
| Breakfast | Scrambled tofu with toast | Glass of milk |
| Mid morning | Raisins and almonds | |
| Lunch | Poulao with vegetables | glass of chaos |
| Evening snack | Baked Kale Chips | |
| Dinner | Paneer bhurji with parathas | Glass of milk |
Diet – Day 7
| Meal | Food | Drink |
|---|---|---|
| Breakfast | Whole grain oats | Glass of milk |
| Mid-morning snack | Calcium-enriched smoothie | |
| Lunch | Jalfrezi with tofu and vegetables | Glass of lassi |
| Evening snack | Roasted edamame | |
| Dinner | Kofta curry with vegetables | Glass of milk |
Remember to drink plenty of water throughout the day to help your body absorb and use the calcium from these foods. It’s also essential to talk to your healthcare provider or dietitian about your specific nutritional needs. As a result, this will help determine the right amount of calcium for your individual needs.
It is crucial to remember that this is just one example of a 7 day calcium diet. Keep in mind that everyone’s nutritional needs are different.
Additionally, the amount of calcium in these foods may vary depending on the brand or how they are made. So it’s best to consult with a registered dietitian to create a personalized calcium diet that meets your individual needs.
Adverse effects of calcium deficiency
Calcium is essential for many body functions. This includes building and maintaining strong bones and teeth, nerve function, muscle function, and blood clotting.
A study shows that a calcium deficiency can lead to several health problems. Some possible effects of calcium deficiency include:
1. Weak bones and osteoporosis
Calcium is an essential mineral for bone health. When the body does not get enough calcium, it can lead to weak bones or osteoporosis. This condition makes the bones fragile and more prone to fractures.
2. Hypocalcemia
Hypocalcemia, or low blood calcium, can lead to muscle cramps, spasms, tingling, and numbness in the fingers and toes.
3. Numbness and tingling
Calcium is necessary for the proper functioning of the nerves. A deficiency can cause numbness and tingling in the hands, feet and face.
4. Muscle spasms and cramps
Calcium ensures proper muscle function. A deficiency can cause muscle spasms and cramps.
5. Teeth and gum problems
Calcium is vital for the development and maintenance of healthy teeth. Calcium deficiency can lead to tooth decay and gum problems such as bleeding gums.
6. Decreased immune function
Calcium is involved in the functioning of the immune system. A deficiency can lead to decreased immune function, making a person more susceptible to infection and disease.
7. High blood pressure
Some studies suggested that low calcium levels may be associated with an increased risk of high blood pressure.
8. Premature labor
Some research suggested that calcium deficiency during pregnancy may increase the risk of preterm delivery. Premature babies can suffer from short-term problems like breathing problems or long-term conditions that can cripple them for life.
9. Difficulty with blood clotting
Calcium is necessary for proper blood clotting. A deficiency can lead to difficulties with blood clotting, leading to an increased risk of bleeding and bruising.
If you are suffering from a calcium deficiency, it is crucial to see a doctor for diagnosis and treatment. Treatment may involve taking calcium supplements, changing the diet to include more calcium-rich foods, and exercising more.
Conclusion
Calcium is an essential mineral necessary for the proper functioning of the body. It is necessary for the development and maintenance of healthy teeth and bones, as well as for normal blood clotting and muscle function.
The recommended calcium intake for adults is 1000 mg per day for men and women up to age 50 and 1200 mg for women over 50 and men over 70. Dairy products, including milk, cheese, yogurt, leafy green vegetables, almonds, and certain types of seafood, are all excellent sources of calcium.
Getting enough calcium in your diet is essential for maintaining healthy bones and teeth. Yet, it is also possible to get too much calcium. Too much calcium can cause constipation and interfere with the absorption of other minerals, such as zinc and iron.
If you cannot get enough calcium from your diet, consider taking a calcium supplement after consulting a healthcare professional.
Frequently Asked Questions (FAQ)
Q. Which food is the richest in calcium?
A.Many foods are rich in calcium. Some good sources of calcium include dairy products like milk, cheese, and yogurt, as well as foods and drinks made with them, like smoothies and coffee creamer. Leafy green vegetables like broccoli, kale, and spinach are also high in calcium. Other sources of calcium include almonds, tofu, and fortified foods like orange juice and breakfast cereals.
Q. Which fruit is rich in calcium?
A.Calcium is found in many different types of fruit, although the amount of calcium in any fruit can vary. Some relatively calcium-rich fruits include dried figs, apricots, oranges, tangerines, kiwis, pineapple, papaya, and mango. However, it is essential to note that even though these fruits contain calcium, they are not as rich as dairy products, leafy green vegetables, nuts and seeds. Therefore, it’s a good idea to include a variety of foods in your diet to ensure you’re getting an adequate amount of this vital mineral.
Q. How can I increase my calcium levels?
A.There are several ways to increase your calcium levels:
Eat calcium-rich foods:Dairy products, leafy green vegetables, nuts, and soft-boned fish (like salmon or sardines) are all good sources of calcium.
Take a calcium supplement:If you’re not getting enough calcium from your diet, consider taking a calcium supplement. Calcium supplements are available in many forms, including tablets, capsules, and chews.
Get more sun:Your body needs vitamin D to absorb calcium. So spending time in the sun or taking a vitamin D supplement can help your body absorb more calcium.
Stop smoking:Smoking can interfere with the body’s absorption of calcium, so quitting smoking can help increase calcium levels.
It is best to consult a doctor before starting any new supplement regimen or making any dietary changes to ensure it is safe.
Q. Are eggs a calcium-rich food?
A.Eggs are a good source of calcium. Yet they are not considered particularly high in calcium compared to other foods. One large egg contains about 23 milligrams of calcium, or about 2% of the daily value for calcium. Although this is a significant amount of calcium, but not as much as you can get from other sources, such as dairy products, leafy green vegetables and fortified foods. Therefore, to get a significant amount of calcium from eggs, you need to eat a relatively large number of eggs.
Q. Do bananas increase calcium?
A.Bananas do not contain significant amounts of calcium. However, they are a good source of potassium, fiber and other essential nutrients.
Q. Which vegetables are high in calcium?
A.Some calcium-rich vegetables include broccoli, okra, spinach, kale, Chinese cabbage, bok choy, and collard greens. These vegetables are also rich in other essential nutrients, such as fiber and vitamins K and C. Therefore, you should include several vegetables to ensure you are getting enough nutrients.
Q. Which nut is best for calcium?
A.There are several types of dried fruits that are good sources of calcium. Some examples include almonds, which contain about 347 mg of calcium per 100 grams, and figs, which contain nearly 150 mg of calcium per 100 grams. Brazil nuts, hazelnuts, prunes and apricots are also good sources of calcium. It should be noted that dried fruits are a good source of calcium. But they are also high in calories and sugar. It is therefore essential to consume them in moderation as part of a balanced diet.
Q. Are apples high in calcium?
A.Apples contain calcium, but they are not a particularly rich source of this nutrient compared to other foods. For example, a medium apple (182 grams) contains about 19 milligrams of calcium, or about 2% of the recommended intake for an adult. On the other hand, a serving of dairy products like milk, cheese, or yogurt can contain hundreds of milligrams of calcium. Therefore, it is essential to include a variety of calcium-rich foods in your diet to ensure that you are getting enough of this essential nutrient.
Sources of support
1. Cormick G, Belizán JM. Calcium intake and health. Nutrients. 2019 Jul 15;11(7):1606. doi: 10.3390/nu11071606. PMID: 31311164; PMCID: PMC6683260.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/
2. Calcium and vitamin D: important at any age. NIH Osteoporosis and Related Bone Diseases
3. Calcium: National Institute of Health
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h2
4. Harvard TH Chan School of Public Health
https://www.hsph.harvard.edu/nutritionsource/calcium/
5. Villa-Etchegoyen C, Lombarte M, Matamoros N, Belizán JM, Cormick G. Mechanisms involved in the relationship between low calcium intake and high blood pressure. Nutrients. 2019 May 18;11(5):1112. doi: 10.3390/nu11051112. PMID: 31109099; PMCID: PMC6566648.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566648/
6. Kumar A, Kaur S. Calcium: a nutrient in pregnancy. J Obstet Gynaecol India. 2017 Oct;67(5):313-318. doi: 10.1007/s13224-017-1007-2. Published online May 22, 2017. PMID: 28867880; PMCID: PMC5561751.
