Foods Highest in Calcium for Healthy Bones
Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function. Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone.
Therefore, Calcium is the most abundant mineral in the body, but that doesn’t necessarily mean everyone is getting enough of it in their diet. Calcium is essential for a healthy heart, bones, blood, and more. If you’re concerned about getting enough calcium to strengthen your bones and protect yourself against osteoporosis, there are many foods you can add to your diet today.
1. Almonds
Nuts and seeds aren’t the first thing most people think of when they’re looking to increase their calcium intake. But think again: a half-cup serving of tasty almonds contains 183 milligrams of calcium, or 18% of the recommended value for the day. In addition to helping strengthen your bones, almonds promote weight loss, colon health, and heart health.
Serving Size (1/2 cup), 183 milligrams of calcium (18% DV), 412 calories.
2. Sesame Seeds
Sesame seeds are known for the delightful taste and subtle texture they bring to many meals. But you might not have known that a tablespoon of these tiny seeds can provide you with an impressive 88 milligrams of calcium. Sesame seeds are also a viable source of several other nutrients and minerals including copper, manganese, iron, and fiber. Start experimenting with new ways to use them in your cooking.
Serving Size (1 tablespoon), 88 milligrams of calcium (9% DV), 52 calories.
3. Oranges
The vitamin C in oranges is good for your immune system, but oranges are also an incredible source of bone-strengthening calcium. Fresh-squeezed orange juice is a great way to start your day, but for the most health benefits, consume the entire orange (minus the peel, of course). One orange accounts for about 6% of the calcium the average person needs for the day.
Serving Size (1 orange), 60 milligrams of calcium (6% DV), 62 calories.
4. Quinoa
Quinoa is widely considered to be a grain, but it’s actually a type of seed. Whatever the case, quinoa is a great food to add to your diet, especially if you’re concerned about getting enough calcium from a non-dairy source. One cup provides your body with 80 milligrams of essential calcium, or about 8% of what the average person needs per day. In addition to strengthening your bones and preventing osteoporosis, quinoa has been shown to increase stamina, promote healing, and reduce the frequency of migraines.
Serving Size (1 cup), 80 milligrams of calcium (8% DV), 626 calories.
5. Skim Milk
Milk is the go-to beverage when calcium is a concern. Many people are unsure whether they’re getting the same amount of calcium with skim milk as they would with 1%, 2%, or whole milk. Since calcium is not contained in the fat portion of milk, none of the calcium is lost when the fat is removed, as in skim milk. So feel free to drink up in order to strengthen your bones and prevent osteoporosis.
Serving Size (1 cup), 306 milligrams of calcium (31% DV), 83 calories.
6. Kale
You might think of kale as little more than a garnish, but as it turns out, just a cup of healthy raw kale contains 90 milligrams of calcium, adding up to about 9% of the daily recommended value. If you’re not sure how to eat an entire serving of these delicious dark greens, start by tossing a handful into your salad. You can also add it to soups, put it on a burger, or sauté it with olive oil and garlic as a fantastic side dish.
Serving Size (1 cup), 90 milligrams of calcium (9% DV), 34 calories.
7. Chia Seeds
The ancient Chia seed is a super food that has helped the health of many generations and cultures. They provide numerous health benefits, including reducing blood pressure, reducing arthritis pain, promoting weight loss, and more. The big surprise might be that Chia seeds are also a great source of calcium. A mere tablespoon provides 8% of the recommended daily value of bone-strengthening calcium. Even the word “Chia” is from the ancient Mayan word for strength.
Serving Size (1 tablespoon), 80 milligrams of calcium (8% DV), 70 calories.
8. Raw Spinach
When enjoying a healthy salad or sandwich, opt for dark, leafy greens such as spinach instead of the lighter iceberg lettuce. If you do, you’ll notice an instant increase in flavor, but what you might not realize is that you’re adding piles of nutrients and minerals to your diet as well. Raw spinach is high in vitamin A, vitamin K, fiber, potassium, and calcium, making it a super food that benefits nearly every aspect of your health.
Serving Size (1 cup), 90 milligrams of calcium (9% DV), 34 calories.
9. Blackstrap Molasses
Don’t be thrown off by its sweet flavor; you can enjoy delicious blackstrap molasses as part of a healthy, calcium rich diet. A tablespoon of molasses provides 40 milligrams of calcium to your diet, so add it to your cereal, toast, milk, and warm water to enjoy a uniquely sweet treat that’s also high in iron and magnesium.
Serving Size (1 tablespoon), 40 milligrams of calcium (4% DV), 58 calories.
10. Sardines
Sardines often come packed in a tin, which is appropriate because these little fish are packed with all kinds of vitamins and nutrients. Sardines have been demonstrated to prevent certain cancers, reduce inflammation, lower cholesterol, and promote bone health. They have a high calcium content, making them a great addition to your diet if you’re looking to protect yourself from degenerative bone disease and osteoporosis.
Serving Size (3 oz. canned in oil, with bones),325 milligrams of calcium (33% DV), 185 calories.
