13 foods that increase calcium in the body

What foods increase calcium?
Learn the thirteen best foods to increase calcium in your body, as well as how to reduce your chances of developing a calcium deficiency.

Calcium is one of the major components that keep the bones strong.

Here are thirteen foods that increase calcium in the body:

  1. Meats: Some of the highest calcium-containing meats include anchovy, clams, crab meat, shrimp, beef, trout, pork, chicken breast, and canned tuna.
  2. Milk: The first thing that comes to mind when people think of calcium is milk. Milk is one of the best high calcium meals because it is easily digestive and absorbable. A cup of milk contains 280 mg of calcium out of the needed 1000 mg, making it an excellent choice for bone growth from childhood through maturity.
  3. Almonds: Almonds have 457 mg of calcium per serving. These nuts, which are high in protein, help lower the risk of heart disease. Almonds are a good source of nutrients that improves memory. Having almonds every morning improves health.
  4. Sardines: Sardines are an excellent source of calcium. These little, salty fish may add umami flavor to several dishes.
  5. Cheese: Cheese is a wonderful source of protein and calcium. Cheese is a must-have component for a variety of foods.
  6. Yogurt: Yogurt, which comes in a variety of flavors, is a dairy product that includes beneficial bacteria for the stomach. With 400 mg of calcium per serving, this protein-rich diet is an excellent alternative to milk.
  7. Figs: Figs are high in fiber and potassium. Dried figs have 242 mg of calcium per cup. It aids in bone health. This fruit, which is high in magnesium, helps regulate heartbeat and maintain muscular function. It is at the top of the list of calcium-rich foods.
  8. Orange: Oranges improve immune systems. They are high in calcium and contain vitamin D, which is necessary for calcium absorption in the body. A medium orange has 60 mg of calcium.
  9. Green leafy vegetables: Green leafy vegetables, which are high in dietary fiber, are one of the calcium-rich foods. These vegetables include spinach, kale, celery, and broccoli. These are also high in potassium and magnesium.
  10. Soy milk: Non-dairy products, such as fortified soy milk, can be excellent sources of calcium and vitamin D.
  11. Bok choy: A cup of shredded bok choy, which is a variety of Chinese cabbage, has 74 mg of calcium and just 9 calories. It is high in vitamins A and C, simple to prepare, and accessible all year.
  12. Firm tofu: Tofu may be a good source of calcium and a healthy alternative to dairy for vegans. A 100-gram serving of tofu is possibly comparable to one serving of dairy (300 mg), but the quantity varies across brands. Tofu that is made with calcium sulfate has a high calcium content. Most tofu has between 10 and 40 percent of the daily value for calcium per cup.
  13. Chickpeas: Chickpeas truly are a nutritional powerhouse. They are high in plant protein, fiber, and antioxidants and are a vegan source of calcium. One cup of canned chickpeas contains 78 mg of calcium. Toss it into salads and soups or combine it with tahini, olive oil, garlic, and lemon juice to make an easy homemade hummus.

What to do to maintain good calcium levels in the bones

Intake of dietary calcium is just not enough. Take certain steps to maintain proper calcium levels in the bone.

  • Correct vitamin D deficiency with supplements.
  • An active lifestyle and indulging in exercise will keep the bones stronger.
  • Kidneys remove excess salt in the body. Some calcium is lost along with salt. To retain more calcium in the body, reduce salt intake.
  • Calcium obtained from animal proteins, such as fish, poultry, and dairy, tends to drain off from the bones. This occurrence is not found with plant proteins. So, increase intake of beans, grains, and vegetables.
  • Quit smoking because smokers lose calcium. A study conducted on identical twins found that if one twin was a long-term smoker and the other was not, the smoker had a 40 percent greater chance of fracture.

Calcium and vitamin D deficiency

Calcium deficiency leads to loss of bone density, and it is clinically called osteoporosis. Osteoporosis makes the bones weak and brittle and results in fractures.

Vitamin D is an essential vitamin that helps the body absorb sufficient calcium in the body. A person can have calcium deficiency even after taking high amounts of calcium if they are deficient in vitamin D.

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

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Medically Reviewed on 4/12/2022
References
Image Source: iStock Image

National Institutes of Health. Calcium and Vitamin D: Important at Every Age. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age

Physicians Committee for Responsible Medicine. Calcium and Strong Bones. https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy/calcium-and-strong-bones