Calcium is very essential for your health and you have more calcium in your body than other minerals.
It makes your bones and teeth stronger and plays a role in heart health, muscle function, and nerve signaling.
There is a large percentage of the population that doesn’t meet their calcium needs through their normal diet.
The main rich foods in calcium are dairy products like milk, cheese, and yogurt. Many non-dairy sources are also high in calcium including seafood, leafy greens, legumes, dried fruit, tofu, and various foods that are fortified with calcium.
Here are the top 8 foods that are rich in calcium, many of which are non-dairy.
Seeds are tiny nutritional powerhouses. Some are high in calcium, including sesame, poppy, celery, and chia seeds.
Seeds also deliver protein and healthy fats for our body. Like chia seeds are rich in plant-based omega-3 fatty acids.
Sesame seeds have 9% of the RDI for calcium in one tablespoon plus other minerals, including copper, iron, and manganese.
Cheeses are excellent sources of calcium. As an added bonus, your body absorbs the calcium in dairy products maximum easily than that from plant sources.
Many types of cheese are also packed with protein like cottage cheese.
Aged and hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.
Dairy may have multiple health benefits.
A recent study suggests it may lower the risk of heart attacks or other health diseases.
Another study found that eating cheese daily reduces the risk of metabolic syndrome, which raises your risk of heart diseases and diabetes.
However, full-fat cheese is high in fat and calories and also contain a lot of sodium.
Yogurt is an amazing source of calcium.
Many types of yogurt are also rich in live probiotic bacteria, which have so many organic health benefits.
Low-fat yogurt may be higher in calcium, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt.
It has been proved in studies that eating Yogurt improves the overall diet quality & metabolic health. People who ate yogurt on a daily basis had lower risks of metabolic diseases like diabetes and heart disease.
4. Sardines and Canned Salmon
Sardines and canned salmon are loaded with calcium because of their edible bones. Oily fish also provide high-quality protein and omega-3 fatty acids which are good for your brain, heart, and skin.
Seafood can contain mercury, smaller fish such as sardines with low levels. Sardines and salmon both have high levels of selenium that can prevent and reverse mercury toxicity.
5. Beans and Lentils
Beans and lentils are great sources high in fiber, protein, and micronutrients.
They also boast lots of iron, folate, zinc, magnesium, and potassium.
Some varieties also have decent amounts of calcium.
White beans are also a good source, with one cup of cooked white beans providing 13% of the RDI. Other varieties of beans and lentils have fewer benefits.
Interestingly, beans are provided with being one of the reasons why plant-rich diets are so healthy. Studies suggest that beans may help lower cholesterol levels and reduce your risk of type 2 diabetes.
Almonds are a great source of calcium and the highest in calcium one ounce of almonds.
Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. They are an excellent source of magnesium, manganese, and vitamin E.
Eating nuts may help lower blood pressure, reduce body fat, and other risk factors for metabolic disease.
7. Whey Protein
Whey protein is found in milk and has been deeply studied for its health benefits.
It’s an excellent protein source and full of instant digested amino acids.
Much research has found whey-rich diets to weight loss and improved blood sugar control.
If you would like to try whey protein, you can easily find many varieties online at Amazon.
8. Some Leafy Greens
Dark & leafy greens are undoubtedly healthy, and some of them are high in calcium.
Greens that have good amounts of calcium include collard greens, spinach and kale.
Note that some leafy greens varieties are high in oxalates which are naturally occurring compounds that collect the calcium making some of it unavailable to your body.
Spinach is one of them and it has a lot of calcium, it’s less available than the calcium in low-oxalate greens, such as kale and collard greens.
Calcium is an essential mineral that you may not be getting enough of.
While dairy products contain the highest amounts of this mineral then there are plenty of other good sources that exist many of which are plant-based.
You can easily meet your calcium needs by eating from a diverse list of foods in this article.