Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo orange juice.) But whether
lactose-intolerant or sick of wine and cheese parties, there’s no need to rely
only on dairy products for that daily dose of calcium. Here’s why we should get enough calcium — and all the unexpected ways to get enough of it.
Beyond the Dairy Aisle — The Need-to-Know
It’s no secret that calcium is vital for
strong bones and teeth, but boy does it go beyond just that.
This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes)[]. Adults should consume about
1,000 mg of calcium per day (which you can easily in 24 hours from one glass of skim milk, one thick slice of cheddar cheese, and one cup of plain yogurt), yet most Americans still fail to meet the mark. According to one
survey, only 16 percent of females ages 20 to 29 females get enough calcium!!!
[].
The main calcium contenders are milk, yogurt, and cheese, but dairy shouldn't be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. Just remember to try and pair non-dairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium! Craving Calcium? — Your Action Plan
Here’s a list of foods and beverages filled with calcium (no cows required!), along with recipes to help make them an everyday occurrence in a variety of meals.
Natural Calcium
Most Americans aren’t get enough nutrients through natural foods alone, and rely on enriched foods and supplements too[]. So sail down the grocery aisle and stock up on these items, au natural!
1. Sardines: 321 mg (32% DV) in about 7 sardines fillets
There’s nothing fishy about sardines — they are one of the
healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a
Greek salad or eat em straight out of the can.
2. Canned Salmon: 232 mg (23% DV) in ½ can
with bones (which
provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium
and omega 3’s, try these
salmon cakes.
3. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This
superfood is filled with calcium and
antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A
kale salad with apricots and
avocado is a
perfect summer dish.
5. Blackstrap Molasses:
172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go the natural route. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is
filled with calcium, iron, and other
vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to
make brown sugar.
7. Seaweed:
126 mg (13% DV) in about 1 cup raw
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with
proper thyroid function[][]. Bring a bowl of risotto up a notch with this
seaweed recipe. Feel like keeping it classic? Try your hand at a classic
miso soup.
8. Dried Figs:
107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch
[]. Eat em as a mid-day snack, or turn these delicious dried fruits into a
creamy jam.
9. Turnip Greens:
197 mg (20% DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could
help improve mood. Sautee them as a side dish, or spice things up and make a
turnip tart!
10. Sesame Seeds:
88 mg (9% DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even
fight against certain cancers. Use their nutty crunch in a salad, or add to this
sautéed spinach dish.
11. Bok Choy:
74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with
garlic and olive oil for a perfect side dish.
12. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20
nuts)
You’re
nuts if you don’t grab a handful of almonds every now and then! They’re the most
nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or
make your own almond butter. Just watch out for portion size!
13. Oranges: 65 mg (6% DV) in 1 medium fruit
Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these
honey-orange carrots.
Fortified with Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take[][][]. So just make sure you’re not only reaching for the fortified kinds!
14. Firm Tofu:
861 mg (86% DV) in ½ cup
We know what you’re thinking: What exactly
is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been
grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this
caramelized tofu.
15. Orange Juice:
500 mg (50% DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a
salmon fillet.
16. Soymilk: 300 mg (30% DV) in 1 cup
Cows milk not your cup of tea? Soymilk isn’t
actually milk, so is a great option for people who are lactose intolerant. It also
contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with
some cinnamon.
17. Instant Oatmeal: 187 mg (19% DV) in 1 cup
Many cereals and grains are
now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds
without added sugar!
18. Cheerios: 114 mg (14% DV) in 1 cup
They’re touted for helping
lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in
home-made trail mixfor extra crunch.
