Written by Awes khan certified supplement specialist and nutritionist

What are the best sources of calcium

A Guide to Stronger Bones and Better Health: The Best Calcium Sources Calcium is an essential mineral that plays a crucial role in maintaining strong bones, healthy teeth, and proper muscle function. While dairy products are often thought of as a source of calcium, there are many other options, including those made from plants. Whether you're lactose-intolerant, vegan, or just looking for variety, this guide will help you find the best sources of calcium for your diet.

Why Is Calcium Important?

Calcium is vital for:

- Creating and maintaining healthy teeth and bones - Muscle contraction and nerve function

- Blood clotting and heart health

- Preventing osteoporosis and bone fractures

We can't make calcium in our bodies, so we have to get it from food or supplements. The Best Calcium Sources

1) Best for high absorption:

dairy products Dairy is one of the richest and most easily absorbed sources of calcium. The best alternatives include: Milk(1 cup = ~300 mg calcium)

- Cheese (one slice of cheddar contains less than 200 mg) - Yogurt(1 cup = ~400 mg)

Greek yogurt and low-fat dairy options also provide high amounts of calcium along with probiotics for gut health.

2)Green, leafy vegetables

For those who prefer plant-based sources, leafy greens are an excellent option:

- Kale (180 mg per cup when cooked) - Collard greens(1 cup cooked = ~270 mg)

- Spinach (one cup cooked equals 250 mg, but oxalates reduce absorption) Despite its high calcium content, spinach also contains oxalates, which can hinder absorption. Opt for collard greens or kale for better bioavailability.

3) Supplemented Foods

Calcium is added to many foods to help meet daily needs: Plant-based milks (Almond, soy, oat, or rice milk, ~300 mg per cup)

- "Fortified orange juice" (approximately 350 mg per cup) - "Fortified bread and cereals" (with between 100 and 200 mg per serving) These are excellent alternatives for people who don’t consume dairy.

4) Seeds and Nuts

Certain nuts and seeds are also calcium-rich:

- Almonds(1 ounce = ~75 mg)

- Chia seeds (1 tablespoon = ~80 mg)

- Sesame seeds/tahini (1 tablespoon = ~90 mg)

Adding these to meals can boost calcium intake while also providing healthy fats and protein.

5) Fish with Edible Bones

The calcium in fish with soft, edible bones is abundant: Canned sardines (3 ounces = ~325 mg)

- Canned salmon (3 ounces = ~180 mg)

These are also great sources of omega-3 fatty acids and vitamin D, which aids calcium absorption.

6) Lentils and beans Legumes offer both calcium and fiber:

- White beans (1 cup cooked, equivalent to 160 mg) - Chickpeas (1 cup cooked = ~80 mg)

- Tofu that has been set with calcium One of the best calcium-rich plant foods is calcium-set tofu. [Tips for Increasing Calcium Absorption] - Get Enough Vitamin D: Your body can effectively absorb calcium without vitamin D. Sun exposure, fortified foods, and supplements can help.

- Limit Excessive Caffeine and Soda: High caffeine intake and soft drinks containing phosphates can reduce calcium absorption.

Balance Your Diet

Consuming a wide range of calcium-rich foods improves absorption and nutrition overall.

How Much Calcium Is Necessary?

Age and gender affect the recommended daily intake (RDI): - Children (4–8 years)1,000 mg

Teens (9–18 years)1,300 mg

Adults (19–50 years)1,000 mg

Women over 50 & Men over 701,200 mg

Calcium is necessary for healthy bones and overall health. Getting enough of it from dairy, greens, nuts, or fortified foods can help you avoid long-term health problems. By incorporating a variety of calcium-rich foods into your diet, you can meet your daily needs and keep your body functioning at its best.

What are your favorite calcium-rich foods? Let us know in the comments!