What foods are high in calcium?

October 23, 2024

The Bone Density Solution By Shelly Manning The Bone Density Solution is worth considering for all those who are looking for an effective and lasting solution for the pain and inflammation caused by osteoporosis. The solutions are natural and can contribute to the overall well being. You just need to develop some healthy habits and add the right food to your diet to get the desired benefit.


What foods are high in calcium?

Calcium is an essential mineral for maintaining strong bones and teeth, and it also plays a critical role in muscle function, nerve signaling, and heart health. Many foods are naturally rich in calcium or fortified with it. Here’s a list of foods high in calcium:

1. Dairy Products:

  • Milk (both whole and low-fat varieties): One of the richest sources of calcium, with about 300 mg per cup.
  • Cheese (especially hard cheeses like parmesan, cheddar, and Swiss): One ounce of parmesan has about 330 mg of calcium.
  • Yogurt (especially plain or Greek yogurt): One cup of plain yogurt can provide 300–400 mg of calcium.
  • Cottage cheese: Contains slightly less calcium than other dairy products, but still a good source (about 125 mg per cup).

2. Fortified Plant-Based Milks and Juices:

  • Fortified almond milk, soy milk, and oat milk: Many plant-based milks are fortified with calcium, providing about 300 mg per cup, similar to cow’s milk.
  • Calcium-fortified orange juice: Some varieties of orange juice are fortified with calcium, containing about 300 mg per cup.

3. Leafy Green Vegetables:

  • Collard greens: One cup of cooked collard greens provides about 250 mg of calcium.
  • Kale: One cup of cooked kale offers about 100 mg of calcium.
  • Turnip greens: One cup of cooked turnip greens contains around 200 mg of calcium.
  • Bok choy: One cup of cooked bok choy provides about 160 mg of calcium.
  • Spinach: Though rich in calcium (about 240 mg per cooked cup), spinach also contains oxalates, which can reduce calcium absorption.

4. Fish with Edible Bones:

  • Canned sardines: One can of sardines (with bones) contains about 350 mg of calcium.
  • Canned salmon (with bones): A 3-ounce serving of canned salmon provides around 180 mg of calcium.
  • Anchovies: Small fish that can be eaten whole (with bones) and provide calcium.

5. Fortified Foods:

  • Fortified cereals: Some breakfast cereals are fortified with calcium, offering anywhere from 100 to 1,000 mg per serving.
  • Fortified tofu: Tofu made with calcium sulfate can provide around 350–500 mg per 3.5-ounce serving.
  • Fortified bread or tortillas: Some types of bread and tortillas are fortified with calcium, though the content varies.

6. Nuts and Seeds:

  • Almonds: One ounce (about 23 almonds) provides about 75 mg of calcium.
  • Chia seeds: One tablespoon contains about 180 mg of calcium.
  • Sesame seeds: One tablespoon of sesame seeds provides about 88 mg of calcium.

7. Beans and Lentils:

  • White beans: One cup of cooked white beans provides about 160 mg of calcium.
  • Chickpeas (garbanzo beans): One cup of cooked chickpeas provides about 80 mg of calcium.
  • Lentils: While not as high in calcium as some other legumes, one cup of cooked lentils contains about 40 mg of calcium.

8. Other Sources:

  • Molasses: Blackstrap molasses is very high in calcium, providing about 170 mg per tablespoon.
  • Edamame: One cup of cooked edamame offers about 100 mg of calcium.
  • Figs: Dried figs provide about 120 mg of calcium per 5-6 figs.
  • Seaweed: Some types of seaweed, like wakame, are good sources of calcium, providing about 60 mg per cup.

9. Calcium-Fortified Snacks:

  • Calcium-fortified energy bars or snack bars: Some bars are fortified with calcium, providing varying amounts depending on the brand and ingredients.

Summary:

The best food sources of calcium include dairy products like milk, cheese, and yogurt, leafy green vegetables (e.g., collard greens and kale), fish with edible bones (e.g., sardines and canned salmon), and fortified foods (like plant-based milks, cereals, and tofu). Nuts, seeds, beans, and certain fruits (like figs) also contribute to calcium intake. Incorporating a variety of these foods into your diet can help ensure you get enough calcium for healthy bones and overall health.

The Bone Density Solution By Shelly Manning The Bone Density Solution is worth considering for all those who are looking for an effective and lasting solution for the pain and inflammation caused by osteoporosis. The solutions are natural and can contribute to the overall well being. You just need to develop some healthy habits and add the right food to your diet to get the desired benefit.