This essential mineral is important for so much more than just bone health.
High-calcium foods play a pivotal part in a well-rounded diet.
The mineral, after all, is a major structural component of bones (and teeth!).
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But as it turns out, calcium’s role in the body doesn’t stop at your skeletal system.
We talked to experts to learn about all the best benefits of calciumandhow to consume more of it.
It is also required for muscle function, hormonal secretion, and healthy blood clotting.
This mix makes for a sweet and comforting hot cocoa with a hint of cinnamon and spice. If you prefer more of a kick, up the cayenne to a rounded ¼ teaspoon. For an even richer treat, use half and half in place of milk. Once a batch is made, it only takes a few minutes to make a mug (or three), so it’s great to keep on hand all winter long. Serve with freshly whipped cream or marshmallows.Get the recipe:Mexican Hot Cocoa Mix.Grace Elkus
Even nerve cells need calcium to communicate properly with each other and transmit signals.
Needless to say, calcium is a very important mineral.
Menopausewhich often occurs between age 45 to 55involves a drop in estrogen production.
Victor Protasio
This reduces calcium absorption, thus increasing the risk of bone loss and increasing their calcium needs.
These proteins bind to calcium and magnesium, aiding their journey through the intestinal lining and into the bloodstream.
This facilitates nutrient absorption.
Victor Protasio
Vitamin D deficiency, on the other hand, can impair the absorption process.
The result can be weakened bones and conditions like osteomalacia or osteoporosis.
Foods That Are High in Calcium
The body can’t make its own calcium.
Not eggs, but a tofu scramble is what’s stuffed inside this vegan breakfast burrito. Seasoned with nutritional yeast, turmeric, and cumin, it’s an irresistible breakfast that’s great for on-the-go, too.Get the recipe:Vegan Breakfast Burrito With Tofu Scramble.Jennifer Causey
Luckily, there are plenty of foods that offer calciumand you’re likely eating lots of them already.
Read on for the healthiest, high-calcium foods to add to your plate every day.
Milk
Milk is a well-known source of calcium, and for good reason, too.
Greg DuPree
It’s one of the best dairy sources of calcium, says registered dietitian Victoria Whittington.
The beverage can be enjoyed in myriad ways, from hot cocoa to cereal.
Yogurt
If milk isn’t your thing, consider yogurt for a calcium boost.
Greg DuPree
Cheese
As a milk-based product,cheeseis another calcium-rich food that deserves a call out.
According to Whittington, ricotta and mozzarella cheeses are particularly noteworthy in the calcium department.
One such example is soy, or soy protein, which comes from soybeans.
Caitlin Bensel
Moreover, they’re available in many forms.
Fortified Foods
As mentioned, fortified soy milk contains added calciumbut it’s not your only choice.
For example, one cup of calcium-fortified orange juice offers 349 milligrams of calcium (26.85% DV).
Greg DuPree
For example, a half cup of spinach contains 123 milligrams of calcium (9.46% DV).
And don’t limit yourself to salads: Leafy greens are more versatile than you may think.
“If you like avocado toast, add some greens to that,” she adds.
John Lawton
Beans
In addition to soybeans, other types of beans also offer some calcium.
Almonds
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Almondshave a rich calcium profile, as well.
Almond milk is also a vegan-friendly substitute that’s rich in calcium, as well.
Nichifor Grigore/Getty Images
Whey Protein Powder
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Whey protein powder contains calcium and boosts the absorption of calcium.
Amaranth
Amaranthis similar to quinoa in looks, but it’s unique.
The leaves are particularly high in calcium.
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In fact, figs contain a high calcium content, as well.
Add them into yourbowlsor toss them into a tart.
Broccoli
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There are infiniteways to cook broccolia staple vegetable in many meals.
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you’re able to boil, steam, roast, grill, or saute it.
you might cook it in an Instant Pot or throw it in an air fryer.
it’s possible for you to even cook broccoli in a microwave.
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Either way, the calcium content is plentiful.
Bok Choy
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Bok choy is a key in of Chinese cabbage.
It grows as celery-like stalks that sprout soft, leafy greens.
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Like broccoli, there are manyways to cook bok choyfrom boiling and steaming to sauteing and grilling it.
One of its perks?
A high calcium content.
Johner Images/Getty Images
Frequently Asked Questions
Yes, it is possible to get 1,200 milligrams of calcium daily from foods.
Consuming calcium-rich foods like dairy products, leafy greens, and fortified foods can help you get more calcium.
Combining these calcium sources can help you meet the recommended daily calcium requirement.
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Poor dietary intake can cause calcium deficiency.
While fruit may not be the best source, many fruits do contain calcium.
These foods contain six to 96 milligrams of calcium per serving size (varied).
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That comes out to about 0.46% to 7.38% of the recommended daily value.
National Institutes of Health, Office of Dietary Supplements.Calcium.
USDA.Dietary guidelines for Americans 2020-2025.
Laird, E. et al.
“Vitamin D and Bone Health; Potential Mechanisms.“Nutrients.
Harvard School of Public Health.Calcium.
2022;11(17):2691. doi:10.3390/foods11172691
USDA FoodData Central.Cheese, Ricotta.
USDA FoodData Central.Cheese, mozzarella, low moisture, part-skim.
USDA FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
Kumar D, Kumar S, Shekhar C.Nutritional components in green leafy vegetables: A review.J Pharmacogn Phytochem.
2020;9(5):2498-2502.
USDA FoodData Central.Beans, white, mature seeds, cooked, boiled, with salt.
USDA FoodData Central.Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt.
USDA FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.
“Seeds, sesame seeds, whole, dried.”
U.S. Department of Agriculture.
“Seeds, chia seeds, dried.”
U.S. Department of Agriculture.
“Spices, poppy seed.”
U.S. Department of Agriculture.
“Nuts, almonds.”
U.S. Department of Agriculture.
“UNSWEETENED ALMOND MILK, UNSWEETENED.”
U.S. Department of Agriculture.
“100% WHEY PROTEIN POWDER.”
U.S. Department of Agriculture.
Bihuniak, J. et al.
“The Effect of a Whey Protein Supplement on Bone Mass in Older Caucasian Adults.
“The Journal of Clinical Endocrinology and Metabolism.
“Rhubarb, raw.”
U.S. Department of Agriculture.
“Amaranth grain, uncooked.”
U.S. Department of Agriculture.
“Amaranth grain, cooked.”
U.S. Department of Agriculture.
“Figs, raw.”
U.S. Department of Agriculture.
“Figs, dried, uncooked.”
U.S. Department of Agriculture.
“Broccoli, raw.”
U.S. Department of Agriculture.
“BABY BOK CHOY.”
U.S. Department of Agriculture.
“Cheese, cottage, creamed, large or small curd.”
U.S. Department of Agriculture.
“Cheese, cottage, lowfat, 2% milkfat.”
U.S. Department of Agriculture.
Gallant, K. et al.
“Calcium Balance in Chronic Kidney Disease.
“Current Osteoporosis Reports.
“CALCIUM CONTENT OF COMMON FOODS.”
