What foods contain calcium? Which foods contain the most calcium?

For normal functioning, our body needs calcium salts, which provide us with smooth hematopoietic processes, strengthening blood vessels, as well as reducing their permeability, and metabolic processes. Calcium has beneficial influence for stable growth bone tissue, including our skeleton and teeth, and also normalizes our nervous system.

It should also be noted that calcium salts have anti-inflammatory properties. In addition, they are able to regulate general state our body during weather changes. If your body has a sufficient amount of calcium, then you are reliably protected from various epidemics, infections, as well as sudden changes weather conditions.

And yet, what foods contain calcium? Here is a list of main products:

- legumes, including soybeans, beans, beans, peas, green pea, lentils;

Strawberries, cherries, gooseberries, blackberries, apricots, apples, pineapples, peaches, grapes, currants, cucumbers, oranges, rose hips;

Bran, potatoes, peel of various fruits and vegetables, young dandelion leaves, celery, spinach, carrots, turnips, radishes, cabbage, beets, asparagus;

Green vegetables, watercress, lettuce, onions, carrots, turnips, radish tops, nettles, green wheat grains;

Fish, rye bread, eggs, poppy seeds, oatmeal, sesame seeds;

- fermented milk products: yogurt, cottage cheese, cheeses, sour cream, kefir.

Most an important condition In order for calcium to successfully “take root” in your body, the ease of its absorption is important.

As a rule, the best way for calcium to be absorbed in the body is from cheeses, yoghurts, milk. That is why these products are vital suppliers of calcium to our body. It is worth noting that low-fat dairy products contain the same amount of calcium as products with a high percentage of fat. In addition, low-fat foods are healthier than their fatty counterparts because they contain less cholesterol. Moreover, calcium is one of the important components for liver restoration.

Calcium, which is quickly and easily absorbed, can also be obtained from eating foods such as turnips, kale, mustard greens, broccoli. IN fish, for example salmon or sardine in oil, there is also calcium, which is easily absorbed by our body. Many other foods contain calcium that is difficult to absorb, so they should not be taken into account when talking about the source of calcium for the body.

The reason for this is the composition of such products, which includes calcium-binding substances called phytates and oxalates. Moreover, as a rule, oxalates are components of many green vegetables, but phytates are found in unrefined grain products. It should be noted that oxalates have a greater binding capacity than phytates for calcium. Among such products are rhubarb, spinach, and beets, which, having oxalates in their composition, cannot be a source of calcium for the body.

The most regular products nutrition can meet the needs human body V calcium. The main thing is to use calcium rich foods, along with food that helps the absorption of this element.

Calcium and its role in the body

Calcium is one of the most important chemical elements for the human body. Calcium forms the structural basis of bones and teeth and is necessary for normal blood clotting, hormone production, and muscle contraction. leads to problems such as impaired growth (in children), osteoporosis and seizures (in adults).

The body's needs for calcium are quite high. So, children under 3 years old need 600 mg of calcium daily, children from 4 to 10 years old - 800 mg, children from 10 to 13 years old - 1000 mg, adolescents from 13 to 16 years old - 1200 mg, adults from 16 years old - about 1000 mg, pregnant and lactating women women - from 1500 to 2000 mg.

Fortunately, even the most common foods can meet the body's calcium needs. The main thing is to consume foods rich in calcium along with foods that help the absorption of this element.

Nuts, seeds and beans are high calcium foods

Contrary to popular stereotypes, calcium is not only found in animal products. Moreover: among the products present in the diet of many people, those of plant origin are clearly the leaders in calcium content!

Thus, 100 g of poppy seeds contains almost 1.5 g of calcium (for comparison: milk contains 120 mg of calcium per 100 ml of product). In sesame seeds - 800 mg/100g, in almonds - 250 mg/100g, in beans - 200 mg/100g.

Of course, it will not be possible to satisfy the body’s needs for calcium solely through these products, but they will become a valuable addition to the diet and will significantly increase the intake of calcium into the body from food.

Greens, rose hips - and calcium!

A fair amount of calcium is also found in products such as young nettle (713mg/100g), watercress (214mg/100g), rose hips (257mg/100g).

Of course, we hardly consume these products more than, say, beans, but we should not forget that “man does not live on calcium alone”! In any case, fresh herbs and rosehip decoction will be a very valuable addition to the diet during the period of winter-spring vitamin deficiency. After all, they can not only replenish calcium reserves in the body, but also improve the absorption of this valuable element.

Calcium in milk and fermented milk products

This is the main source of natural calcium in the body. And although milk is far from being in the TOP of calcium-containing products in terms of calcium content, dairy products can be consumed with almost no restrictions.

The question of which dairy products have more calcium deserves special mention - fresh milk or cottage cheese and cheeses.

The fact is that the “lion’s share” of calcium is contained in whey, so in cottage cheese, if it is made from pure milk, there is slightly less calcium than in the original product - on average 80 mg per 100 g.

However, during the industrial production of cottage cheese, calcium chloride can be added to milk to speed up the curdling process. Therefore, “store-bought” cottage cheese is somewhat richer in calcium than “market” cottage cheese. The same is true for hard cheeses.

Calcium in meat products and fish

Contrary to the popular stereotype, meat products quite low in calcium. The fact is that in the body of mammals and birds, most of the calcium is found in the blood plasma, and not inside the cells. Therefore, meat contains very little calcium (less than 50 mg/100g).

Fish and seafood are also low in calcium. The only exception is sardine (300 mg/100g).

Calcium in foods such as grains and vegetables

Cereals and vegetables are usually low in calcium. Most vegetables, whole grains and bran bread (or wholemeal bread) contain approximately the same amount of calcium as meat - up to 50 mg/100g.

However, these foods form the basis of our diet, and their low calcium content is compensated by more of these ingredients in the diet.

Calcium in foods: bioavailability issues

As follows from the above, it is not at all difficult to create a diet rich in calcium and at the same time balanced in calories and nutrients.

But there is also the issue of calcium bioavailability - that is, our body’s ability to absorb this element. Therefore, foods rich in calcium must be combined with foods that contain significant amount vitamin D (this vitamin is present in butter, dairy products, egg yolk, fish fatty varieties) And ascorbic acid(the main source of its entry into the body is vegetables).

In addition, in order for calcium to be absorbed by bone tissue, the body must receive enough magnesium (there is a lot of it in bran, wholemeal bread and nuts) and phosphorus salts (found in fish). Otherwise, calcium will simply be excreted in the urine or deposited in the joints and kidneys in the form of “stones” - calcifications.

Do not also forget that all diuretics enhance the excretion of calcium. Therefore, excessive consumption of alcoholic and caffeine-containing drinks, which have a diuretic effect, will negatively affect the absorption of calcium from foods.

Calcium in foods and hypercalcemia

Everything is good in moderation. Including calcium intake! An excess of this element can cause so-called hypercalcemia, which leads to the appearance of kidney stones and bladder, bleeding disorders and weakened immunity.

However, a healthy body has perfect mechanisms for controlling the absorption of calcium. Therefore, even when natural foods contain excessive amounts of calcium, this, as a rule, does not cause harm to the body. Excess calcium is simply not absorbed!

Here's to using it medical supplies calcium should be treated with caution. This is especially true for drugs such as calcium gluconate (Calcii gluconas) and calcium chloride (Calcii chloridum). These medications are not intended to be used as a dietary supplement and should not be taken without medical indications may lead to unpleasant consequences.

It's no secret that calcium has vital important to strengthen and preserve bones and teeth. This mineral is involved in regulating blood pressure, transmitting nerve signals, and maintaining elasticity. blood vessels and performs a number of other functions in the body to ensure normal work all systems of the human body.

Calcium is the most abundant mineral in the human body. Its share is more than two percent of total weight bodies. Throughout life, it must be regularly supplied to the body and be at an optimal level. Although now there are many biologically active additives with calcium, but still, according to doctors and nutritionists, The best way its intake with food.

There are quite a lot of products that contain this mineral, which is important for human health. The best sources are milk and dairy products. But many people have intolerances milk protein lactose. In this article you will find out where else calcium is found and in what foods you can find it.

Calcium rich foods

Many foods contain calcium. In addition to dairy products, calcium is also found in many other foods: green leafy salads, nuts, fish, some vegetables, especially green ones.

Many studies estimate that on average, about 70 percent of people get calcium from milk and milk-based products. Vegetables, grains, legumes, meat and fish also occupy a certain place in enriching our body with this essential element.

Some food manufacturers fortify their products with calcium. But how large the contribution of such products is is currently unknown.

For most people, if they drank 3 glasses of milk a day, taking into account calcium from other foods, this amount would be sufficient. However, many people avoid consuming milk and dairy products for a variety of reasons. Such people should find an alternative substitute to maintain the necessary calcium balance in the body. This is especially true for strict vegetarians.

Calcium in milk and dairy products

Dairy products such as yogurt, cottage cheese, cheese, and fermented milk products remain the best sources of calcium for many people. In addition, they contain calcium in a form in which the body can freely absorb and assimilate them.

Although homogenized and pasteurized milk has more calcium, it is less digestible. The disadvantages of dairy products include high content toxins in them, such as growth hormones, antibiotics.

Whole milk, with a milk fat content of up to 4 percent, is recommended for children aged one and two years. Adults and children over two years of age should drink milk with more low content fat: 1 to 2 percent, or skimmed milk and dairy products. Removing fat does not reduce the amount of calcium in them.

Yogurt, most cheeses, and whey are excellent sources of this valuable mineral.

In addition, milk is a good source of phosphorus and magnesium, which help absorb and absorb calcium.

Vitamin D is necessary for the body to absorb calcium, so dairy products are often fortified with it.

Goat's milk is also a good source of calcium.

Other sources of calcium

There are other sources besides dairy products. These include:

Green leaf salads: leaf mustard, spinach, arugula, etc.

Vegetables: broccoli, cabbage, turnips, Chinese cabbage;

Fish: salmon, sardines, etc.;

Nuts: sesame, Brazil nut, sunflower seeds;

In addition, there is a lot of calcium in orange juice, tofu cheese, and soy milk.

Small sesame seeds can be considered record holders for the content of calcium and other useful substances. 100 grams of seeds contain almost 1000 mg. Tahini paste, where the main ingredient is sesame, contains 426 mg of calcium per 100 grams. In addition, sesame goes well with many other foods. Just add them to salad, sprinkle on fish or meat, or baked goods.

Many people have heard about the benefits of chia seeds, but do not know that 100 grams of these seeds can provide our body with almost 630 mg of calcium.

Greens, leafy green salads (the darker the color, the more calcium), vegetables are an excellent source of calcium. Among these representatives, spinach comes first. A portion Chinese cabbage bok choy can provide more than 150 mg, and mustard greens can provide more than 100 mg.

One cup of freshly squeezed juice will provide the body with 72 mg of calcium, not to mention large quantities vitamin C, which helps the absorption of calcium. In addition, oranges are an excellent source of potassium, vitamin A and beta-carotene.

While the exotic grain quinoa (quinoa) offers us from 60 to 100 mg of calcium, plus a large amount of potassium, zinc and healthy protein.

And the familiar beans can contain, depending on the variety (color), more than 400 mg of calcium per 100 grams.

Broccoli contains about 74 mg of calcium and 120 mg of vitamin C, which helps the body absorb it. In addition, it contains a lot dietary fiber, vitamin K, A, folic acid.

Five pieces of dried figs will replenish the body with almost 135 mg of calcium. There is a lot of it in almonds, brazil nut. The oils from these nuts are also rich in this element.

Not only fresh, but also dried herbs contain calcium. Don't forget to add rosemary, mint, sage, basil, parsley, dill, oregano and other herbs to your dishes.

Preparations containing calcium

Calcium is found in many multivitamin supplements. Its amount in them may vary depending on the specific additive.

There are vitamins that may contain calcium alone or calcium with other nutrients, such as vitamin D.

Most available forms calcium in preparations include calcium citrate and calcium carbonate.

Calcium citrate is a more expensive type of supplement. It is absorbed by the body when taken on an empty or full stomach.

Calcium carbonate is less expensive. It is better absorbed if taken with food.

Additionally, calcium supplements and multivitamins may include calcium lactate and calcium phosphate.

Calcium absorption is best when taken in amounts of no more than 500 mg at a time.

Vitamin D and calcium. Why is vitamin D important?

Vitamin D is necessary for the body to effectively absorb calcium. Unlike other vitamins, we do not need to get it from food. Most of this vitamin we have is produced by our own organs under the influence of sunlight. This is good because most products don't have it or only a very small amount. Foods containing vitamin D are:

• Fatty fish(for example, sardines, herring, trout, tuna, salmon or mackerel);
• Fortified foods (meaning vitamin D is added to foods) such as margarine, some grains, milk, and dairy products.

Vitamin D intake is especially important during winter. Some people are at risk of being deficient in this vitamin and should take it throughout the year.

How much calcium do we need?

Adults over the age of 18 need about 700 mg of calcium per day. There are other circumstances in which more calcium is required. It could be:

• Children aged 9-18 years - 1300 mg, children aged 4-8 years require about 800 mg per day;
• Breastfeeding – 1250 mg;
• Patients with celiac disease or Crohn's disease, with ulcerative colitis– from 1000 mg to 1500 mg;
• Men and women over 55 years of age – 1200 mg;
• For osteoporosis or a tendency to this disease - 1000 mg.

If you are being treated for osteoporosis with medications such as alendronic acid, it is especially important that you get enough calcium into your body. Otherwise, the effect of treatment is reduced to zero.

You will also need to make sure you are getting enough calcium if you have low level of this element in the blood (hypocalcemia) or you are taking medications drugs that interfere with calcium absorption and wash it away, such as steroids.

One of side effects upon admission steroid drugs during long period(more than 3 months) is increased risk development of osteoporosis.

There is some evidence that increased content Sodium in the diet, usually in the form of salt, can increase calcium excretion from the body. The most reasonable thing in this case is to reduce your salt intake. Excessive use coffee can also promote flushing, which can lead to deficiency.

Side effects and overdose

According to doctors and nutritionists, most people do not get the required amount of calcium from food. 90 percent of people at risk of calcium deficiency fail to reach the daily recommended amount. Therefore, overdose is unlikely among the adult population.

According to the US Food and Drug Administration, the acceptable upper levels of calcium are:

• 0-6 months - 1000 mg
• 6-12 months - 1500 mg
• 1-3 years - 2,500 mg
• 4-8 years - 2,500 mg
• 9-13 years - 3000 mg
• 14-18 years - 3000 mg
• 19-30 years old - 2,500 mg
• 31-50 years - 2,500 mg
• 51+ years - 2000 mg
• Pregnant and lactating women (under 18 years of age) - 3000 mg
• Pregnant and lactating women (over 18 years old) - 2500 mg

For a middle-aged person to exceed this 2,500-milligram daily calcium intake limit, they would need to eat about 10 cups of spinach or collard greens. Rarely will anyone consume about 6 cups of yogurt daily, which are needed for the maximum permissible norm.

There is a condition called milk-alkali syndrome in which severe dehydration can occur due to excessive calcium intake. This condition is almost always caused by taking calcium supplements or antacids containing calcium. This risk exists with dietary calcium intakes greater than 2000 mg per day. However, as noted earlier, consuming 2,000 milligrams from food is still unlikely.

People with existing health problems, such as kidney disease, or a particular risk of such problems, fall into a special category. So people accepting high doses Calcium supplements (multivitamins) may increase the risk of heart disease, but this does not apply to food.

Therefore, if we talk about excess calcium in a particular person, it will most likely be associated with health, and not with calcium intake from food.

Before taking supplemental calcium with food additives, you should consult your doctor to determine the appropriate intake rate for your health condition.

Table of foods rich in calcium

In this table you will find a list of the most commonly consumed foods for most people.

As can be seen from the table below, which is far from complete, although dairy products are considered the richest in calcium content, there are others that contain no less of it and which can replace them for those people who have milk protein intolerance. Good alternative supplement your diet by taking dietary supplements.

Calcium is best known as a mineral essential for healthy bones and teeth. Bones in the human body are regularly destroyed and created anew, for which we constantly need to receive calcium from the outside. In this article you will learn which foods contain calcium, and the tables we have prepared will help you choose the best sources of calcium for your diet among dairy products, animal and plant foods.

Why else do you need calcium?

Before we get into the calcium content tables in foods, the body needs calcium not only for healthy bones and teeth, but also for:

• Contractions of all muscles, including the heart. When a nerve stimulates a muscle to contract, calcium is released to help proteins in the muscle perform that contraction.
• Nerve signal transmission. Calcium helps carry messages between the brain and every part of the body.
• Normal functioning of blood vessels and blood clotting.
• Releases many hormones and enzymes that affect almost every function in the human body.

If the body does not have enough calcium to perform all these functions, then it begins to take it from the “reserve”, which is our bones and teeth. Therefore, diseases of teeth and bones - sure sign insufficient intake of calcium or vitamin D. The latter, in turn, plays a role important role in the absorption of calcium itself (read on “Forest Fairy”, where products contain ).

How much calcium does the body need per day?

According to established scientists standards, we should consume calcium daily in the following amounts:

1. Children from 1 to 3 years: 700 mg per day.
2. Children 4-8 years: 1000 mg per day.
3. Adolescents 9-18 years: 1300 mg per day.
4. Adults 19-70 years: 1000 mg per day.
5. Adults 70+ years: 1200 mg/day.

It is very important to get plenty of calcium during childhood and adolescence when bones are actively growing. The most high density bone loss is observed in humans at 20-25 years of age. After 25, bone density gradually decreases (the processes of bone destruction begin to prevail over their restoration), but calcium helps to delay the rate of this decline.

We also note that due to age hormonal changes Women over 50 are recommended to increase their daily calcium intake to 1200 mg/day, while men need to do this after 70 years.

Calcium in dairy products: content table per 100 g.

Let us first consider products that contain large quantities of calcium, such as milk, cottage cheese and cheese. All data for the tables below are taken from Database Ministries Agriculture USA for standard reference. We spend a lot of time and effort to collect, translate and conveniently provide you with information from reliable sources, and we would be very grateful if you publish our materials on social networks!

Which cheese has the most calcium?

Of all dairy products hard cheeses(parmesan, gruyere, cheddar, etc.) have the highest calcium content per 100 g. By eating this cheese every day, you can easily meet your daily calcium intake. However, as you can see from the following table, softer cheeses (such as blue cheeses and feta) can also provide a good amount of calcium. Which cheese will you choose?

In addition to cheese, a lot of calcium can be obtained from milk, cottage cheese and other fermented milk products, especially low fat. But do not forget that calcium is absorbed worse from low-fat milk than from fatty milk. Therefore, if you need to make up for calcium deficiency in the body, then try to choose cottage cheese and other dairy products with at least 2% fat content, and better yet, with 4% or 9% fat.

The most generous dairy sources of calcium are presented in the table below:

Where else is there a lot of calcium besides dairy products? Of course, in meat, fish, beans, some vegetables and a number of other products of plant and animal origin. Check out the tables below!

Calcium in foods of animal origin. Tables of contents per 100 g.

After cheese, canned fish is the best animal source of calcium, largely due to the fact that it is consumed together with bones. Fatty fish (herring, pike perch, perch, etc.), fish roe and seafood, in addition to calcium, will also provide your body with high-quality protein and. However, seafood should not be overused, since it contains quite a lot of mercury.

Which fish has more calcium?

Table 3. Calcium in food: fish and seafood

Calcium in meat: beef, pork and poultry

Red meat contains the most calcium, especially beef and veal. The amount of mg of calcium per 100g may vary slightly depending on which part you choose for lunch. Also, the numbers can be influenced by the age of the animal, the degree of its fat content and in what conditions it was raised. The table below shows averages for the three most common types of meat products on the market.

How much calcium is in chicken eggs? Table of contents per 100 g

Another animal source of calcium in food is eggs. In fact, large amounts of calcium are found only in yolks and egg powder. Eating two scrambled eggs for breakfast will only give you about 60 mg of calcium.

Calcium in plant foods (tables by type)

Among the products plant origin, a lot of calcium is contained in legumes, nuts and seeds, as well as leafy vegetables and herbs. In addition to them, the following are high in calcium per 100 g:

• Dried goji berries (190 mg of calcium with a calorie content of 349 kcal);
• Raw garlic (181 mg calcium with 149 kcal calories);
• Raw kelp seaweed (168 mg calcium, 43 kcal);
• Dried figs (162 mg calcium, 249 kcal);
• Lemon zest (134 mg calcium, 47 kcal) and zest of other citrus fruits;
• Cocoa powder (128 mg calcium, 228 kcal);
• Dried spirulina algae (120 mg calcium, 290 kcal);
• Dried tomatoes (110 mg calcium, 258 kcal).

Calcium content in legume foods: table

Bean curd, also known as tofu, can be an excellent source of calcium for vegans. And soy itself is one of the plant products foods that contain the most calcium. The best sources of this mineral among legumes are presented in the table below.

What vegetables have calcium? Table of contents per 100 g

Leafy vegetables and greens are also usually rich in calcium. For example, in 200 grams of curly cabbage you will find up to 50% of the recommended daily norm calcium. But here you should draw your attention to the fact that some leafy vegetables contain a lot of oxalates, which make calcium unavailable for absorption by the body. Cabbage is not one of these vegetables, but spinach, parsley and ashiritsa should be consumed in small quantities.

Calcium in nuts and seeds (table)

Calcium is found in large amounts in oils and nut butters. However, these products are too high in calories and may contain additives that are harmful to health. In 100 g of almond paste you will find 347 mg of calcium (with a calorie content of 614 Kcal), and in sesame seed tahini - 420 mg of calcium with a calorie content of 570 Kcal per 100 g of product.

Most nuts and seeds are also beneficial for the body due to their fiber content, healthy fats And . The following table shows which foods contain the most calcium among nuts and seeds.

Which cereals and grain products have the most calcium?

Plant calcium can also be found in foods such as cereals and other dishes made from cereals and bran (breads, breakfast cereals, etc.). Although they are not very rich in calcium, people eat them often and in large quantities. If most cereals have a high calcium content per 100 g only in dry form, then teff and amaranth, even in the finished state, remain good sources of this trace element.

Calcium content in spices. List of 20+ best sources

Spices are real record holders for calcium content per 100 grams. In this regard, even hard cheeses are inferior to them! Another reason to add spices to every dish is the high amount of antioxidants (which you may already know from our article). Finally, we present to you the rating of the TOP 23 spices by calcium content per 100 g of product:

1. Dried basil (2,240 mg calcium, 233 kcal);
2. Ground savory (2,132 mg calcium, 272 kcal);
3. Dried marjoram (1,990 mg calcium, 271 kcal);
4. Dried thyme (1,890 mg calcium, 276 kcal);
5. Dried dill (1,784 mg calcium, 253 kcal);
6. Celery seeds (1,767 mg calcium, 392 kcal);
7. Ground sage (1,652 mg calcium, 315 kcal);
8. Dried oregano (1,597 mg calcium, 265 kcal);
9. Dill seeds (1,516 mg calcium, 305 kcal);
10. Poppy (1,438 mg calcium, 525 kcal);
11. Dried chervil (1,346 mg calcium, 237 kcal);
12. Dried rosemary (1,280 mg calcium, 331 kcal);
13. Dried cilantro (1,246 mg calcium, 279 kcal);
14. Fennel seeds (1,196 mg calcium, 345 kcal);
15. Dried parsley (1,140 mg calcium, 292 kcal);
16. Dried tarragon (1,139 mg calcium, 295 kcal);
17. Ground cinnamon (1,002 mg calcium, 247 kcal);
18. Cumin seeds (931 mg calcium, 375 kcal);
19. Bay leaf (834 mg calcium, 313 kcal);
20. Coriander seeds (709 mg calcium, 298 kcal);
21. Cumin seeds (689 mg calcium, 333 kcal);
22. Anise seeds (646 mg calcium, 337 kcal);
23. Ground cloves (632 mg calcium, 274 kcal).

What foods contain high amounts of calcium?

The recommended daily intake (RDI) for calcium is 1000 mg per day for most adults. It is also recommended that women over 50 years of age and everyone over 70 years of age receive 1,200 mg per day, and children aged 4 to 18 years should receive 1,300 mg. However, most of the population does not get enough calcium from their diet ().

The main foods high in calcium are dairy products such as milk, cheese and yogurt. However, many non-dairy sources also contain high amounts of this mineral.

These include seafood, greens, legumes, dried fruits, tofu and various products, enriched with calcium.

Here are the TOP 15 foods that contain large amounts of calcium, many of which are non-dairy.

1. Seeds

Seeds are tiny nutritional powerhouses. Some contain calcium, such as poppy seeds, celery seeds and chia seeds.

For example, 1 tablespoon (15 grams) of poppy seeds contains 126 mg, or 13% of the RDA for calcium ().

1 tablespoon of sesame seeds contains 9% of the RDA for calcium. Sesame also contains other minerals including copper, iron and ().

Summary:

Several types of seeds are good sources of calcium. For example, 1 tablespoon of poppy seeds contains 13% of the RDA for this mineral.

2. Cheese

The list of foods high in calcium includes: different kinds cheese.

Most cheeses are excellent sources of calcium. Parmesan cheese contains the most calcium - 1184 mg (118% of the RDI) per 100 grams ().

Softer cheeses contain less of this mineral. 100 grams of brie cheese contains only 184 mg (18% of the RDI) calcium. Many other types of cheese perform averagely, providing about 70% of the RDI per 100 grams (,).

It's also worth noting that the calcium present in dairy products is more easily absorbed by your body than when it comes from plant sources.

Many types of cheese are also rich in protein, e.g. Aged hard cheeses contain little lactose, making them more suitable for people with lactose intolerance.

In addition, dairy products also have some health benefits. Recent research suggests that dairy products may reduce the risk of developing cardiovascular disease ().

Another study found that daily use Eating cheese is associated with a lower risk of developing metabolic syndrome which increases the risk of developing cardiovascular disease, stroke and diabetes mellitus 2 types ().

However, remember that full-fat cheese is high in fat and calories. In most cheeses there is also , to which some people are sensitive.

Summary:

100 grams of Parmesan cheese provides the human body with 118% of the RDA for calcium. Although cheese is high in fat and calories, eating it may actually reduce your risk of developing heart disease.

3. Yogurt

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have many health benefits.

Low-fat yogurt may contain even more calcium—about 45% of the RDA in one cup ().

While Greek yogurt is an excellent source of protein in your diet, it provides less calcium than regular yogurt ().

One study linked eating yogurt to improved overall quality diet and improved metabolic health. Subjects who consumed yogurt had lower risks of developing metabolic diseases such as type 2 diabetes and cardiovascular diseases ().

Summary:

Yogurt is one of the best sources of calcium, providing the human body with 30% of the RDA for calcium per cup. He is also good source protein and other nutrients.

4. Canned salmon and sardines

While seafood may contain mercury, small fish such as sardines have low levels of this harmful substance. Not only that, both sardines and salmon have high levels of a mineral that can counteract mercury toxicity ().

Summary:

Canned sardines and salmon are very healthy choice. A 240 gram can of sardines supplies our body with calcium at 91% of the RDA.

5. Legumes

White beans are also a good source of calcium - a 200g serving of cooked white beans contains 146mg of this mineral, which is 14% of the RDI. Other beans and lentils contain lower amounts of this mineral - 4-6% of the RDI per serving (, ,).

Research shows legumes may help reduce levels LDL cholesterol (« bad cholesterol") and reduce the risk of developing type 2 diabetes ().

Summary:

Legumes are highly nutritious, and one 200 gram serving of cooked winged beans provides 24% of the RDA for calcium.

6. Almonds

Among all nuts, almonds are the richest in calcium. Just 100 g of almonds contain 266 mg of calcium, which is 27% of the RDI ().

This same amount of almonds also provides almost 12 grams of fiber, as well as healthy fats and protein. These nuts are an excellent source of magnesium, manganese and vitamin E.

Eating nuts may help reduce blood pressure, decrease body fat and other risk factors for the development of metabolic diseases ().

Summary:

Almonds contain a large amount of nutrients such as healthy fats, protein, magnesium and others. Eating just 100 grams of almonds provides our body with 27% of the RDA for calcium.

7. Whey Protein

Whey protein is found in milk, and its health benefits are currently being widely studied. It is an excellent source of protein that is full of quickly digestible amino acids.

In several studies, researchers have linked whey protein intake to weight loss and improved blood sugar control ().

Whey is also extremely rich in calcium. One 28-gram scoop of whey protein isolate powder contains 200 mg of calcium, which is 20% of the RDI ().

Summary:

Whey protein is an exceptionally healthy source of protein. A scoop of whey protein powder contains 20% of the RDA for calcium.

8. Some leafy vegetables

Dark leafy vegetables are incredibly healthy, and some of them are also high-calcium foods. Calcium-rich foods include various types of cabbage, greens (parsley, dill), etc.

For example, a 250-gram serving of cooked dark green leafy vegetables contains 350 mg of calcium, which is 35% of the RDI (RDA).

Please note that some varieties contain high levels of oxalates. This natural compounds, which bind to calcium, making some of it unavailable to your body.

Spinach is one such food. Therefore, despite the high calcium content of spinach, it is less available than that which is present in low-oxalate vegetables, for example, and greens.

Summary:

Some dark leafy vegetables and greens are rich in calcium. One 250 gram serving of cooked leafy vegetables provides 35% of your daily requirement.

9. Rhubarb

Rhubarb contains high amounts of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals. It contains prebiotic fiber, which may help promote beneficial bacteria in the intestines ().

Both spinach and rhubarb are high in oxalates, so much of the calcium is not absorbed. One study found that only a quarter of total number Our body is able to absorb this mineral present in rhubarb ().

On the other hand, the amount of calcium in rhubarb is quite high. So even if you only absorb a quarter, that would be 90mg per 250g serving of cooked rhubarb ().

Summary:

Rhubarb is high in fiber, vitamin K and other nutrients. The calcium contained in rhubarb may not be completely absorbed, but despite this you still get a significant amount of it.

10. Fortified foods

Another way to get enough calcium is to eat foods fortified with this mineral. Some grains can contain up to 1,000 mg of calcium (100% of the RDA) per serving, and that doesn't include added milk.

However, keep in mind that your body cannot absorb all of this calcium at once, and it is best to spread your intake over several servings and consume it throughout the day ().

Amaranth leaves contain even more calcium - a 130 gram serving of cooked amaranth leaves contains 275 mg of calcium, which is 28% of the RDI. The leaves also contain very high amounts of vitamins A and C ().

Summary:

Amaranth seeds and leaves are very nutritious. A 250 gram serving of boiled amaranth seeds provides the human body with calcium at 12% of the RDI.

12. Edamame and Tofu

Foods that contain large amounts of calcium include edamame and tofu.

Edamame is soybeans in a pod. One 150 gram serving of edamame contains 10% of the RDA for calcium. This popular Japanese snack is also a good source of protein and provides you with... daily requirement V folic acid ().

Tofu with added calcium sulfate also has exceptionally high amounts of this mineral. You can get 86% of the RDI by consuming just half a bowl (126 g) of this product ().

Summary:

Tofu and edamame are rich in calcium. Just half a bowl of tofu cooked with calcium sulfate has 86% of the RDI.

13. Fortified drinks

Even if you don't drink milk, you can still get calcium from fortified non-dairy drinks. A cup of fortified soy milk has 30% of the RDA for calcium. Soy milk contains 7 g of protein, making it very similar to traditional milk cow's milk ().

Other nut and seed based milks can be further fortified high levels calcium. However, it is not only plant-based dairy products that are fortified. can also be fortified, providing your body with up to 50% of the RDA for calcium per glass ().

Summary:

Plant-based milk and orange juice can be fortified with calcium. Cup of enriched orange juice can provide your body with half of your daily requirement of calcium.