25 Foods High in Calcium
by Futurescopes Research Team
Everyone knows that calcium is directly related to the healthy formation of teeth and bones. Less known is the fact that calcium is also explicitly linked to vascular contraction and dilation, meaning circulatory health. Calcium also aids in proper muscle function, nerve impulse transmission, intracellular signaling and hormonal secretion.
A calcium deficiency will negatively impact these processes, and in the long term lead to osteoporosis and increased risk of fracture. While there are no apparent symptoms of a calcium deficiency, hypocalcemia, as it is called, will usually manifest itself through numbness and tingling of the fingers, muscle cramps, seizures, abnormal heart rhythms or arrhythmia, and if untreated eventually death. Luckily only 1% of total body calcium is needed by the body to perform its critical role in metabolic functions. The other 99% is stored in bones and teeth where it supports structure and bolsters density.
After a certain age, usually around 50 years old, women begin to need a slightly higher calcium intake than men. The daily recommended value for a healthy adult is around 1000 mg, with foods providing 20% of the daily recommended intake considered high sources of calcium. Dairy products, such as milk, yogurt, and cheese are the major contributors of dietary calcium, although nondairy sources such as vegetables and grains are also readily available. Here are some of the best sources of dietary calcium.
- Dried Frozen Tofu
Koya-dofu is a freeze-dried variety of tofu that is rich in iron, selenium and phosphorous. It has been linked to lower risk of breast cancer. 100 mg of dried, frozen tofu contain an astounding 2,134.00 mg of calcium.
- Dried whey
This byproduct of cheese manufacture is typically associated with athletes and bodybuilders, and it is an excellent source of protein and ACE-inhibitors. 100 g of dried whey protein contain 2,054.00 mg of calcium.
- Sisymbrium Seeds
Most commonly known as Hedge Mustard, the sisymbrium plant is used across northern Europe as a condiment. The seeds are rich in magnesium and potassium and as such are beneficial to cardiac health and to reduce the risk of stroke. 100 g of whole sisymbrium seeds contain 1,633.00 mg of calcium.
- Shredded Parmesan Cheese
Parmesan cheese like all cheeses is an excellent source of protein. Rich in vitamin A, parmesan cheese is an excellent tool for keeping macular degeneration at bay. 100 g of shredded parmesan contains 1,253.00 mg of calcium.
- Sesame Seeds
By incorporating these delicious and nutritious seeds into our diet we can prevent atherosclerosis with the help of sesamol an antioxidant and anti-inflammatory compound found in sesame oil. 100 g of whole roasted sesame seeds contain 989.00 mg of calcium.
- Chives
This tasty and versatile herb of the same garlic family is a surprisingly healthy addition to any contemporary diet. Chives are an excellent source of calcium, iron, sulfur, and vitamins A and C. 100 g of chives contain 813.00 mg of calcium.
- Chia Seeds
Chia seeds are high in fiber, antioxidants, protein, and saturated fat. Anyone looking to add Omega-3 fatty acids to their diet need look no further than chia. Chia will help you lose weight and lower blood cholesterol. A 100 g contains 631 mg of calcium.
- Radish
Spicy and tasty, radish is a great and healthful addition to any salad. Radishes are a diuretic which means they increase urine production which is excellent for renal health and for treating UTI's. 100 g of radish contains 629.00 mg of calcium.
- Beef
Beef is an excellent source of protein, iron, and zinc. Zinc is a surefire way to boost metabolism and improve brain function. Depending on the cut, 100 g of meat will contain on average 485 mg of calcium.
- Sardines
Inflammation is at the root of many diseases. Sardines are rich in EPA and DHA, which are fatty acids used by the body to combat inflammation. Because of their high protein content and richness in healthy fats sardines are also highly effective in controlling blood sugar levels. 100 g of sardines contain 382.00 mg of calcium.
- Grape Leaves
Although a staple of many cuisines around the world, few people know that grapes are not the only edible part of the plant. With no fat or cholesterol and lots of nutrients including niacin and riboflavin, they are a great aid in fighting anemia. 100 g of raw grape leaves contain 363.00 mg of calcium.
- Cornmeal
Cornmeal is rich in fiber which means it is a great way to reduce constipation and hemorrhoids. An added benefit of fiber-rich diet is a lower risk of colon cancer. 100 g of cornmeal contains 361 mg of calcium.
- Leeks
Delicious in soups and salads, leeks provide excellent health benefit besides their oniony goodness. Leeks contain kaempferol, which is a cancer-fighting flavonol as well as sulfur compounds which are efficient at clearing free radicals from your body. 100 g of leeks contain 360.00 mg of calcium.
- Carob Flour
Carob flour is a sweet, low fat, sodium free, alternative to cocoa powder. High in fiber and rich in calcium, it contains no oxalates which are compounds that hinder calcium absorption. 100 g of carob flour contains 348.00 mg of calcium.
- Almonds
Almonds are rich in fiber, protein, vitamin E, manganese, and magnesium. They are also an excellent source of antioxidants, which can help reduce the risk of cancer. A 100 g of almonds contain 291.00 of calcium.
- Goat cheese
This tangy, smooth cheese is a flavorful addition to anyone looking to bolster their calcium intake. 100 g of goat cheese contains 298.00 mg of calcium.
- Salmon
Salmon is excellent at reducing the risk of cognitive decline, heart disease, and cancer. It has also been linked to a reduced incidence of breast cancer in women. 100 g of salmon contains 283.00 mg of calcium.
- Flaxseed
Rich in fiber, Omega-3 fatty acids, and antioxidants flaxseed is a great way to reduce the risk of cancer. 100 g of flaxseeds contain 255 mg of calcium.
- White Beans
Known as Navy Beans they contain high levels of antioxidants, primarily molybdenum. 100 g of white beans contain 240.00 mg of calcium.
- Collards
Collard greens are rich in Vitamin K. Vitamin K improves calcium absorption and reduces urinary excretion of calcium. 100 g of collards contain 232.00 mg of calcium.
- Carrots
Carrots are rich in fiber and beta-carotene; they are also a good source of antioxidants and vitamins A and K which make it a formidable tool to combat osteoporosis. A diet high in these nutrients. 100 g of carrots contain 212.00 mg of calcium.
- Rhubarb
Everyone thinks of grandma's rhubarb pie when they see its dark green leaves and red stem, few people though are aware of this vegetable. It is extremely rich in Vitamin K which means including rhubarb in your diet will help with healthy bone growth and even Alzheimer's prevention.
100 gm of rhubarb contain 194 mg of calcium.
- Garlic
Irreplaceable in the kitchen, this culinary staple is used worldwide for flavor, but garlic has myriad health benefits. For example, sulfur compounds in garlic have been identified as a means to destroying cells in glioblastomas, a type of brain cancer. 100 g of raw garlic contains 181.00 mg of calcium.
- Cod
Cod is particularly beneficial to cardiovascular health and the prevention of atherosclerosis because of its high Omega-3 fatty acids content. 100 g of cod contains 160.00 mg of calcium.
- Oysters
Oyster is are an excellent source of vitamin A, riboflavin, thiamine, vitamin C, and D, as well as providing over 75% of the daily recommended intake of Zinc which can greatly improve healing as well as boost the immune system. 100 g of oysters contains 116 mg of calcium.
References:
- Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
- Weaver CM, Heaney RP. Calcium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006:194-210.
- Gallagher JC, Riggs BL, Deluca HF. Effect of estrogen on calcium absorption and serum vitamin D metabolites in postmenopausal osteoporosis. J ClinEndocrinolMetab1980;51:1359-64. [PubMed abstract]
- All values were taken from the USDA's Food Composition Database: https://ndb.nal.usda.gov/ndb/search/list
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