The Top 10 Most Calcium-Rich Foods

The Top 10 Most Calcium-Rich Foods

Calcium is an essential mineral for human health. It is needed for strong bones and teeth, as well as for muscle function, blood clotting, and nerve transmission. Adults need about 1,000 milligrams (mg) of calcium per day.

There are many foods that are good sources of calcium. Some of the best include:

1. Dairy products

Dairy products are the best sources of calcium. A cup of milk contains about 300 mg of calcium. Other dairy products, such as yogurt, cheese, and ice cream, also contain significant amounts of calcium.

1. Dark leafy greens

Dark leafy greens, such as spinach, kale, and collard greens, are also good sources of calcium. A cup of cooked spinach contains about 250 mg of calcium.

1. Soy products

Soy products, such as tofu, tempeh, and edamame, are also good sources of calcium. A cup of cooked tofu contains about 450 mg of calcium.

1. Sardines and salmon

Sardines and salmon, which are small, oily fish, are good sources of calcium. A three-ounce serving of canned sardines contains about 325 mg of calcium.

1. Fortified foods

Many foods, such as orange juice, cereal, and soy milk, are fortified with calcium. A serving of fortified orange juice can contain about 300 mg of calcium.

1. Nuts and seeds

Nuts and seeds are also good sources of calcium. A half-cup of almonds contains about 300 mg of calcium.

1. Beans and lentils

Beans and lentils are also good sources of calcium. A cup of cooked beans contains about 100 mg of calcium.

1. Tofu

Tofu is a good source of calcium. A three-ounce serving of tofu contains about 450 mg of calcium.

1. Broccoli

Broccoli is a good source of calcium. A cup of cooked broccoli contains about 150 mg of calcium.

1. Bok choy

Bok choy is a good source of calcium. A cup of cooked bok choy contains about 100 mg of calcium.

Other sources of calcium

Other sources of calcium include:

• Fortified tofu

• Fortified milk alternatives

• Fortified cereal

• Fortified orange juice

• Fortified plant-based milks

• Fortified yogurt

• Fortified cheese

• Fortified breads

• Fortified tortillas

How to get enough calcium

The best way to get enough calcium is to eat a variety of calcium-rich foods throughout the day. You can also supplement your diet with calcium supplements, but it is important to talk to your doctor before taking any supplements.

Here are some tips for getting enough calcium:

• Add calcium-rich foods to your meals and snacks.

• Choose low-fat or fat-free dairy products.

• Choose calcium-fortified foods.

• Eat a variety of fruits, vegetables, and whole grains.

• Get regular exercise.

By following these tips, you can help ensure that you are getting enough calcium for good health.