The Tamesis
Contrary to popular belief, yogurt and milk aren’t the only calcium-rich foods worth keeping in your refrigerator. The fact that there are plenty of non-dairy calcium sources you can incorporate into your diet is great news since most of us don’t get enough. (About 60% of women and 30% of men don’t get enough calcium, according to the USDA’s 2020-2025 Dietary Guidelines for Americans).
“Calcium is our body’s most abundant and important mineral,” Samantha Dieras, R.D., DCN, director of ambulatory nutrition services at Mount Sinai Hospital, previously said Fashion. “It is most notable for its role in bone and dental health, but it also supports muscle and nerve function and is involved in blood clotting.”
So if you’re not like Harry Styles and need a little calcium inspiration, keep scrolling for more great options.
Besides dairy, which foods contain the most dairy?
fish
Small, soft-boned fish such as sardines and anchovies are great sources of calcium. According to the USDA, 100 grams of anchovies (drained and canned in olive oil and salt) contain 240 milligrams of calcium. Meanwhile, 100 grams of sardines contains 382 milligrams of calcium, according to the National Institutes of Health.
Nuts and seeds
Nuts and seeds, like almonds and chia, are excellent sources of calcium and can be added to almost every meal (think sprinkled on salads, mixed into oatmeal, or added on their own). The USDA reports that 100 grams of almonds contain 254 milligrams of calcium and 100 grams of chia seeds contain 595 milligrams of calcium.
green leafy vegetables
Everyone always says to eat more leafy green vegetables, and for good reason. Green leafy vegetables are rich in fiber, magnesium, antioxidants and, of course, calcium. According to the USDA, about 3.5 ounces of raw kale contains 254 mg of calcium, while 100 grams of mature or baby spinach contains 67 to 68 mg of calcium.
Tofu
If you want to add some protein and calcium, you can choose tofu. Fashion It has been previously reported to be a good source of calcium, iron, magnesium, potassium and B vitamins.
beans
There are lots of different legumes to choose from, so here are some calcium-rich legumes to choose from: dried black beans (191 mg calcium per 100 g), dry white beans (236 mg calcium per 100 g), dried chickpeas (111 mg calcium per 100 g), and frozen edamame (63 mg calcium per 100 g).
Why is it so important to eat calcium-rich foods?
As Dieras points out, calcium is not only essential for maintaining healthy bones and teeth, but is also involved in blood clotting and muscle and nerve function. Calcium deficiency can cause a range of symptoms, including muscle cramps and irregular heartbeats, as well as nausea, fatigue, and brittle nails.
