High calcium food chart The important mineral calcium directs the body toward maintaining bones and teeth along with sustaining entire health outcomes. A diet containing foods with high amounts of calcium helps protect against osteoporosis and supports both muscles and nerves as well as promotes bone health. You can find the best source of daily calcium through the high calcium food chart presented below.
Calcium is essential for
. strengthening bones and teeth
. muscle contraction
. clotting of blood
. nerve signaling
. secretion of hormones
The recommended intake of calcium varies depending on age and gender:
. Children (4-8 years): 1,000 mg
. Teenagers (9-18 years): 1,300 mg
. Adults (19-50 years): 1,000 mg
. Older Adults (51+ years): 1,200 mg
The Spread of Calcium Contents In Foods High calcium food chart
Food Categories Examples of Foods Calcium Content (Per 100 g)
Dairy Products Milk, Cheese, Yoghurt 200-500 mg
Green Vegetables Spinach, Kale, Bok Choy 100-250 mg
Nuts and Seeds Almonds, Chia Seeds 150-250 mg
Seafood Sardines and Salmon 250-400 mg
Legumes Soybeans, Chickpeas 100-200 mg
Fortified Foods Cereal, Tofu, Orange Juice 300-500 mg
Food High in Calcium
1 Dairy products include milk, cheese, and yogurt; these are the richest sources of calcium. Greek yogurt, especially, is high in calcium.
2 Very good sources of plant-based calcium with added fiber include leafy greens like spinach, kale, and broccoli.
3 Nuts & seeds include almonds, sesame seeds, and chia seeds; these are good sources of calcium for those not including dairy in their diets.
4 Seafood includes sardines and salmon, both of which have high calcium content, and omega-3 fatty acids for heart health.
5 Legumes include beans, lentils, and soy products like tofu. Vegetarians can source their calcium from this type of food.
6 Fortified foods include cereals, plant-based milk, and juices enriched with calcium. These foods are overladen with calcium.
Conclusion
High-calcium foods help ensure strong bones, good health, and prevention of calcium deficiency diseases. Incorporate these foods into your diet for life.
