Calcium-Rich Foods: Importance & Sources of Calcium Foods for Health

Importance of Calcium-rich Foods

Calcium is the most abundant mineral in the human body, with approximately 99% of it stored in the teeth and bones. It plays a crucial role in the growth and maintenance of the body. At birth, the amount of calcium in the bones is around 25 grams, which increases to about 1200 grams till adulthood. The remaining 1% of calcium is found in the muscle, cell fluids, and blood where it is essential for muscle and heart contractions, blood clotting, hormone and enzyme secretion, and nervous system function.

Both plant and animal foods contain calcium. Dairy products such as yoghurt, cheese, and milk along with fishes like sardines and salmon are some rich sources of calcium among animal foods. Green leafy vegetables like fenugreek leaves, broccoli, and amaranth as well as cereals such as ragi and seeds (e.g., sesame seeds), and nuts (e.g., pistachios and almonds) are a few good sources of calcium among plant-based foods.

Milk is considered one of the best calcium foods, including mother’s milk for infants. It is accompanied by an appropriate proportion of phosphorus, which aids in its utilisation in the body. Milk products like curd, paneer, and mava also provide decent amounts of calcium. Millet ragi and sesame seeds are high in calcium. While green leafy vegetables are good sources of calcium, only a portion of the calcium they contain is readily absorbed by the body. Fresh and dried fish can provide significant amounts of dietary calcium.

The Indian Council of Medical Research (ICMR) recommends a daily intake of 600–800 mg of calcium for adults, which increases to 1200 mg for lactating and pregnant mothers. Insufficient calcium consumption over a prolonged period is associated with conditions like osteopenia and osteoporosis.

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Calcium-rich Foods

Here is a compilation of calcium-rich foods that aid individuals in preventing calcium deficiency and protect them from various disorders caused by inadequate calcium intake. They are also excellent sources of calcium.

1. Milk

   Out of all the foods high in calcium, milk is considered a significant source of dietary calcium. It is rich in calcium and is often recognised as an excellent way to meet the body’s calcium requirements. Drinking milk can help prevent calcium deficiency and contribute to maintaining healthy bones and teeth. It also provides other essential nutrients like protein, vitamin D, and phosphorus, which aid in calcium absorption and utilisation. Whether it’s cow milk, buffalo milk, or goat milk, they all contain calcium in varying amounts. Additionally, milk-derived products such as yoghurt, cheese, and paneer are some good sources of calcium. Including milk and its products in the diet can be an effective way to ensure an adequate intake of calcium.
   Calcium intake from milk

   • • A serving of cow milk, typically one cup (237 mL), provides around 306–325 mg of calcium, depending on whether it is whole or non-fat milk. It is worth noting that calcium from dairy products is known for its high absorption rate in the body.
     • 100 g of whole cow milk contains around 123 mg of calcium.
     • 100 g of non-fat milk contains around 132 mg of calcium.
     • 100 g of goat milk contains around 134 mg of calcium and one cup (244g) of goat milk contains around 327 mg of calcium.

2. Cheese

   In the calcium food list, cheese is recognised as a notable source of dietary calcium. It contains varying amounts of calcium, depending on the type and variety of cheese. While the exact calcium content can differ, cheese generally provides a substantial amount of calcium per serving. Including cheese in your diet can help you meet your daily calcium needs and support your bone health. It is important to note that different types of cheese may offer varying levels of calcium, so it can be beneficial to explore a variety of cheeses to diversify your nutrient intake.

   Calcium intake from cheese

   • • 100 g of parmesan cheese contains around 853 mg of calcium.
     • 100 g of brie cheese contains around 184 mg of calcium.

3. Yoghurt

   Among the calcium food sources, yoghurt is considered a valuable source of dietary calcium. It contains a significant amount of calcium, making it a beneficial addition to achieve a calcium-rich diet. The exact calcium content in yoghurt can vary depending on factors such as the type of milk used and the manufacturing process. However, a typical serving of yoghurt provides a notable contribution towards meeting the daily calcium requirements. Including yoghurt in your diet can help ensure adequate calcium intake, supporting bone health and overall well-being. It is worth noting that yoghurt also offers additional nutritional components, such as protein, probiotics, and other essential nutrients.

   Calcium intake from Yoghurt

   • • 100 g of plain yoghurt contains around 121 mg of calcium.
     • 100 g of low-fat yoghurt contains around 183 mg of calcium.
     • 100 g of Greek yoghurt contains around 115 mg of calcium.

4. Seeds

   As a part of the calcium food list, seeds are known to be a good source of dietary calcium. Various seeds offer significant amounts of calcium, making them valuable additions to a calcium-rich diet. Some examples of seeds that are particularly rich in calcium include sesame seeds, chia seeds, and poppy seeds. Incorporating these seeds into your meals or snacks can contribute to meeting your daily calcium needs. Additionally, seeds offer other nutritional benefits such as fibre, healthy fats, and micronutrients, making them a nutritious addition to a balanced diet.

   Calcium intake from seeds

   • • 1 tablespoon (8.8 g) of poppy seeds contains around 127 mg of calcium.
     • 100 g of chia seeds contain around 631 mg of calcium.
     • 1 tablespoon (9 g) of sesame seeds contains around 87.8 mg of calcium.

5. Green leafy vegetables

   Out of all the foods high in calcium, green leafy vegetables are considered excellent sources of dietary calcium. They are known for their high calcium content, making them valuable for individuals seeking to meet their calcium needs. Some examples of green leafy vegetables rich in calcium include kale, spinach, collard greens, turnip greens, and broccoli. Incorporating these vegetables into your meals can provide a natural and nutrient-dense way to boost your calcium intake.

   Calcium intake from green leafy vegetables

   • • 100 g of spinach contains around 99mg of calcium.
     • 100 g of cooked collard greens contains around 141 mg of calcium or 1 cup of chopped collard greens (190 g) contains around 268 mg of calcium.
     • 100 g of broccoli contains around 47 mg of calcium.
     • 100 g of kale contains around 254 mg of calcium.

6. Nuts

   Nuts are recognised as a good source of dietary calcium. While they may not contain as much calcium as dairy products or green leafy vegetables, they still provide a notable amount of this essential mineral. Almonds, for example, are known for their calcium content. Other nuts such as Brazil nuts, hazelnuts, and pistachios also contribute to fulfilling the dietary calcium requirement. Incorporating a variety of nuts into your diet can provide not only calcium but also other beneficial nutrients such as healthy fats, protein, and fibre.

   Calcium intake from nuts

   • • 100 g of almonds contains around 269 mg of calcium or 1 cup (whole 143 g) of almonds contains around 385 mg of calcium.
     • 100 g of hazelnuts contains around 114 mg of calcium or 1 cup (whole 135 g) of hazelnut contains around 154 mg of calcium.
     • 100 g of pistachios contains around 105 mg of calcium or 1 cup (123 g) of pistachios contains around 129 mg of calcium.
     • 100 g of walnuts contains around 98 mg of calcium or 1 cup (120 g) of walnuts contains around 118 mg of calcium.

7. Calcium-rich fruits

   Fruits, in general, are not significant sources of calcium compared with other food groups like dairy products, seeds, or green leafy vegetables. However, some fruits do provide small amounts of calcium. Figs are considered calcium-rich fruits because they have a good calcium content. Oranges and dried apricots are among the fruits that contain modest levels of calcium. While these fruits may not contribute significantly to meeting daily calcium requirements, they can still add some calcium to the overall nutrient intake when consumed as part of a varied diet.

   Calcium intake from fruits

   • • 100 g of oranges contains around 43 mg of calcium.
     • 100 g of dried figs contains around 162 mg of calcium.
     • 100 g of dried apricots contains around 55 mg of calcium.
     • 100 g of raw kiwi contains around 34 mg of calcium.

8. Fish

   Fish, especially those consumed with their edible bones, can be a good source of dietary calcium. Certain types of fish, such as sardines and canned salmon, contain calcium-rich bones that contribute to their overall calcium content. Consuming these fish with their bones intact provides an additional source of calcium. Additionally, small fish that are consumed whole, such as anchovies, also contain calcium-rich bones.

Calcium intake from Fish

• 100 g of sardines contains around 382 mg of calcium.
• 100 g of canned salmon contains around 283 mg of calcium.

Effects of Calcium Deficiency on Bone Health

The insufficient consumption of dietary calcium may not result in immediate noticeable symptoms. The body tightly regulates the levels of calcium in the bloodstream. However, in the long term, inadequate calcium intake can lead to osteopenia, a condition characterised by decreased bone density, which, if left untreated, can progress to osteoporosis.

Insufficient calcium intake also increases the risk of bone fractures, particularly among older individuals. The absorption of calcium from the gastrointestinal tract is influenced by various factors. Optimal absorption occurs when calcium intake is low while the body’s demand is high. Factors such as an acidic environment, vitamin D levels, age, dietary fibre intake, and estrogen levels also affect calcium absorption.