Discover the top calcium-rich fruits and vegetables to include in your diet for strong bones and teeth. Incorporate oranges, kale, broccoli, figs, and almonds for a calcium boost!
Calcium is everything to us. More precisely, everything for our bones, teeth and nails. We tell you which products, besides milk, contain calcium.
Calcium is one of the most important trace elements in the human body. It accumulates in bone tissue, reduces the risk of fractures, and improves the condition of teeth and nails(1). You can maintain a sufficient level of this microelement with a balanced diet . Together with Natalya Tyurkina, a certified international nutritionist and teacher at the Psychodemia online school, we will figure out what foods contain calcium, how to promote its absorption and determine whether there is a deficiency of this microelement in the body.
Useful information about calcium
Here are some interesting facts about what processes in our body are affected by calcium.
| Participates in ensuring the normal functioning of the nervous system and brain | Calcium plays an important role in the transmission of nerve impulses to muscles (2) |
| Responsible for healthy bones and teeth | The most famous fact about calcium. This microelement is necessary for the formation of bone tissue, it ensures its strength and density. Calcium also affects the condition of teeth: if it is deficient, gradual destruction of enamel can begin, increasing the risk of developing caries |
| Regulates heart rate | Calcium is involved in the contraction of the heart muscle and regulates the pressure of blood vessels. Lack of calcium ions leads to the development of heart failure |
| Affects blood clotting | When we get hurt, the bleeding must stop quickly, otherwise we will lose a lot of this vital fluid. Calcium helps special blood cells stick together and form a plug (thrombus) that closes the wound and stops bleeding |
| Improves appearance | Very important for healthy skin, hair and nails. Promotes the production of collagen, which maintains skin elasticity and prevents the appearance of wrinkles. With calcium deficiency, hair begins to split and break, and nails become thinner and more fragile. |
List of foods rich in calcium in large quantities;Calcium-Rich Fruits and Vegetables in Your Diet
There is a stereotype that in order to compensate for the lack of calcium, it is enough to consume a lot of milk and cottage cheese. However, these products are far from leaders in the content of this microelement. Here is a list of 15 different foods that are truly rich in calcium.
1. Poppy seeds
100 grams of poppy seeds contain more than the daily requirement of calcium, but, of course, you should not eat them every day. Poppy seeds can be added little by little to porridges, salads or baked goods.
2. Parmesan cheese
Parmesan is the richest in calcium of all cheeses. It has a brittle texture and crumbles when cut. Those who want to compensate for calcium deficiency are advised to consume this Italian cheese as often as possible, either as a separate dish or as an addition to pizza, pasta or salads.
3. Other hard cheeses
A good habit is to eat a little cheese every day, for example as part of a breakfast sandwich. The main thing is to choose hard varieties, for example, eden or gouda.
4. Parsley
This plant can be found in almost any garden. Its secret is its high calcium content, so we recommend adding parsley to your daily diet not only in summer, but also in winter.
5. Sesame seeds
Apart from calcium, sesame also contains other beneficial nutrients such as B vitamins. These seeds can be used in a variety of dishes. Tahini, a paste made from ground sesame seeds, is no less rich in calcium. It makes a great salad dressing.
6. Canned sardines
In general, fish, and especially canned fish with soft bones, is one of the best sources of calcium. In this product, the microelement is combined with vitamin D, phosphorus, and omega-3 fatty acids, which promotes its better absorption.
7. Tofu
It is a food product made from soybeans. It is rich in protein and has a neutral taste, making it a versatile ingredient in cooking. Tofu is widely used in Eastern and Southeast Asian cuisine. This product is suitable for vegetarians and vegans, as well as for people observing fasting.
8. Chia seeds
They are obtained from a plant called Spanish sage. Nowadays it is a very popular addition to various dishes. Chia seeds are suitable for making puddings, smoothies, yogurts, cereals and even baked goods. Due to their ability to absorb liquid and turn into a gel, they can be used as a thickener.
9. Condensed milk
The delicacy, which both children and adults love, turns out to be also rich in calcium. Interesting fact: condensed milk contains even more of this microelement than yogurt. The main thing is not to abuse this healthy sweetness.
10. Red caviar
Sandwiches with red caviar on the festive table have already become a traditional Russian dish. However, if possible, you should eat them more than a few times a year, because caviar is an excellent source of calcium and iodine.
11. Almonds
A real miracle nut. Almonds improve intestinal function, lower cholesterol levels and, of course, contain a lot of calcium. The main thing is to remember that this is a high-calorie product and not to eat too much of it.
12. Dried figs
A healthy fruit that is included in many sports diets. In addition to calcium, it contains many antioxidants – substances that protect the body’s cells from damage.
13. Kale
This type of cabbage has large leaves with a pleasant radish flavor and does not form a head of cabbage. Collard greens are usually not eaten raw because they are quite tough. It is best to finely chop the leaves and lightly stew them – such a dish will contain more calcium than a glass of milk, and the microelement from cabbage is better absorbed.
14. Brazil nuts
They have a slightly earthy flavor and are used culinaryly in salads, desserts and stews. However, it should be remembered that excessive consumption of Brazil nuts can lead to an overdose of selenium, which is harmful to health.
15. Milk, cottage cheese
Many people think that dairy products contain the most calcium, but in fact they do not contain the highest levels of this trace element. The main thing is that milk and cottage cheese are available and form a significant part of the diet of many people. Eating these foods daily can really help replenish your calcium deficiency.
Table of foods high in calcium
The table shows how many milligrams of calcium are contained in 100 grams of each product in our rating (3).
| The product’s name | Amount of mg per 100 g of product |
| Poppy seeds | 1438 |
| Parmesan | 1184 |
| Parsley | 1140 |
| Other hard cheeses | 800—1000 |
| Sesame | 975 |
| Tofu cheese | 683 |
| Chia seeds | 631 |
| Canned sardines | 400 |
| Condensed milk | 307 |
| Red caviar | 270 |
| Almond | 269 |
| Dried figs | 250 |
| Kale | 232 |
| Brazil nuts (about 20 pieces) | 170 |
| Milk, cottage cheese | 120 |
When does calcium deficiency occur?
Calcium deficiency is a serious problem that can lead to a number of diseases: osteoporosis (bone fragility), tooth decay, and the formation of kidney stones (2). However, a deficiency of this important microelement is not always a consequence of an unbalanced diet. For a given age or state of the body, it is considered the norm.
1. During pregnancy
During pregnancy, the need for calcium increases, as it is necessary for the formation of the baby’s skeleton and teeth. Also, nausea and vomiting – frequent companions of toxicosis – can lead to a decrease in appetite and, as a result, a decrease in calcium intake.
2. For chronic diseases
Calcium deficiency can be associated with a number of chronic diseases, such as kidney failure, diabetes mellitus or hypoparathyroidism. How to compensate for the deficiency of a microelement in such cases should be discussed with a specialist.
3. In children
Calcium absorption in infants and young children is up to 60%. However, with age, especially in adolescence, when the stage of active growth begins, the need for calcium increases even more. Therefore, you need to carefully monitor the child’s diet and sufficient intake of vitamin D , which helps the growing body to effectively use calcium.
How to properly consume foods with calcium
It is worth mentioning that there are no universal rules for eating foods, because food by its nature is multi-component, and each person’s body is individual. However, there are some tips that are important to follow if you want to replenish calcium deficiency in your body.
1. Calcium absorption depends on the type of food
Some plant foods contain compounds such as oxalic and phytic acid (greens, sweet potatoes, rhubarb, beans, spinach). They may reduce calcium absorption. But this does not mean that spinach is a bad source of micronutrients. When combined with vitamin D, the level of absorption becomes higher.
Therefore, adequate levels of vitamin D are much more important than controlling, for example, caffeine. It is beneficial to eat foods rich in calcium along with those containing vitamin D (for example, fatty fish, egg yolks, milk).
2. Calcium is better absorbed in combination with phosphorus
It is also important to eat foods with phosphorus: meat, fish, nuts, eggs.
3. A varied diet
The more varied the diet, the more factors there are for the absorption of all necessary minerals and vitamins. It is recommended to obtain calcium by alternating foods in your diet.
4. Fractional consumption
It is advisable to consume foods with calcium in portions throughout the day, rather than in one large meal. This will help better assimilate the element.
Doctor’s recommendations and advice
An adult needs about 1000 mg of calcium per day. For pregnant women and the elderly, the norms are higher – about 1200-1300 mg, and for children they vary depending on age.
The preferred and most effective way to replenish all essential nutrients, vitamins and minerals in the body is through a nutritious, healthy diet. In the modern world, a common cause of a lack of calcium in the diet may be adherence to strict restrictive diets or refusal of dairy products, a vegan or unbalanced vegetarian diet.
The most accessible source of calcium is dairy products. With their help, you can get about 75% of the daily requirement of this microelement. Therefore, those who want to eliminate calcium deficiency are recommended to consume cottage cheese, milk, and hard cheeses as often as possible. Another unobvious source of calcium is mineral water. In the absence of contraindications, you can drink enriched or natural water containing useful microelements.
Here is an example of a one-day diet rich in calcium. Breakfast: Oatmeal with milk (200 mg calcium), cheesecakes with Greek yogurt and figs (340 mg calcium). Lunch: Canned pink salmon soup with herbs (350 mg calcium), quiche with broccoli and cheese (350 mg calcium). Afternoon snack: Orange, almonds, Greek yogurt (350 mg calcium). Dinner: Leafy green salad with sesame dressing, baked chicken with potatoes, a glass of kefir (350 mg calcium).”
Questions and answers
Together with an expert, we answer the most frequently asked questions about calcium.
How to determine calcium deficiency in the body?
We most often associate calcium with healthy bones and teeth. This is true: about 99% of the trace element in the body is deposited in bones and teeth, and the remaining 1% is found in the blood, muscles and other tissues. The body uses bones as a reservoir and source of calcium. Therefore, poor condition of nails and teeth is one of the nonspecific symptoms of its deficiency.
At birth, the child’s body contains 26-30 g of calcium. This amount increases rapidly, reaching approximately 1200 g in women and 1400 g in men in adulthood. Levels usually remain unchanged in men, but begin to decline in women at the onset of menopause as a result of increased bone remodeling due to decreased estrogen production.
If you suspect you have a calcium deficiency, you should seek help from a specialist (usually an endocrinologist). He will conduct a diagnosis, determine risk factors, type of diet, take into account age, medications taken, diseases (including the gastrointestinal tract, since calcium absorption occurs through the intestinal mucosa), and then, if necessary, prescribe additional studies. For example, X-ray densitometry is the most accurate way to measure bone density. It uses two different X-rays to evaluate bone density in the spine and hip.
Total calcium levels can also be measured in serum or plasma. But it is important to understand that serum levels are not sufficient to assess the condition: the amount of serum iron can vary significantly from day to day and even within a day. Therefore, measurement of serum iron levels is almost always combined with other tests such as ferritin and transferrin.
What is the daily calcium requirement for women, men and children? (4)
| Floor | Age | Daily calcium intake, mg/day |
| Children | up to 3 years | 700 |
| Children | from 4 to 10 years | 1000 |
| Children and teenagers | from 10 to 16 years | 1300 |
| Adults | from 16 to 50 years | 1000 |
| Women (pregnant/breastfeeding) | 25-50 years | 1300 |
| Women | over 50 years old | 1200 |
| Men | over 50 years old | 1000 m |
What foods interfere with calcium absorption?
The following can hinder the absorption of calcium in the body:
- some foods rich in oxalic acid (for example, spinach, beets, cocoa, black and herbal tea);
- phytates (salts of phytic acid), contained in grain products, beans, nuts, seeds;
- excessive salt intake (this can lead to increased calcium excretion in urine);
- high caffeine and alcohol consumption;
- Excessive protein intake, especially of animal origin.
Keep in mind that it is also important to pay attention to your overall diet and lifestyle, not just individual foods or substances.
What flushes calcium out of the body?
There is no specific substance that “leaches” calcium. But still, calcium losses may be higher than normal under the following conditions:
- phosphorus metabolism disorders;
- problems with the parathyroid glands;
- vitamin D deficiency;
- menopause period.
And:
- with excessive consumption of coffee, sweet tea, carbonated drinks;
- when consuming excess amounts of protein;
- with a high salt content in the diet, even with sufficient calcium intake from food (since calcium is used to remove excess salt from the body).
Importantly, the adverse effects of excess calcium are often associated with high intake of dietary supplements. Our body independently regulates the absorption of microelements depending on its intake from food. When there is enough calcium, the hormone calcitonin lowers calcium levels in the blood, stopping it from being released from the bones and signaling the kidneys to excrete more calcium in the urine. Therefore, if you exceed the permissible level of a microelement by “overeating” food additives, you can get the opposite effect.