Calcium is an essential element in our body. Modern people are paying more and more attention to the importance of various elements of the human body. As people become more aware of these elements, a variety of dazzling vitamin or calcium supplements ads are beginning to fill our lives. But most people ignore the important point, that is, the body’s own absorption function. As long as the body is healthy and has regular diet habits, most of the elements needed by the body, such as calcium, can be fully obtained from the daily diet. In the following article, we will introduce the calcium rich foods in daily life and the daily intake of normal people.
Calcium rich foods in daily life
The following table is a list of the products provided by the NOF (National Osteoporosis Foundation) (1). You can check the calcium content of all kinds of food in normal life.
|Produce||Serving Size||Estimated Calcium*|
|Collard greens, frozen||8 oz||360 mg|
|Broccoli rabe||8 oz||200 mg|
|Kale, frozen||8 oz||180 mg|
|Soy Beans, green, boiled||8 oz||175 mg|
|Bok Choy, cooked, boiled||8 oz||160 mg|
|Figs, dried||2 figs||65 mg|
|Broccoli, fresh, cooked||8 oz||60 mg|
|Oranges||1 whole||55 mg|
|Seafood||Serving Size||Estimated Calcium*|
|Sardines, canned with bones||3 oz||325 mg|
|Salmon, canned with bones||3 oz||180 mg|
|Shrimp, canned||3 oz||125 mg|
|Dairy||Serving Size||Estimated Calcium*|
|Ricotta, part-skim||4 oz||335 mg|
|Yogurt, plain, low-fat||6 oz||310 mg|
|Milk, skim, low-fat, whole||8 oz||300 mg|
|Yogurt with fruit, low-fat||6 oz||260 mg|
|Mozzarella, part-skim||1 oz||210 mg|
|Cheddar||1 oz||205 mg|
|Yogurt, Greek||6 oz||200 mg|
|American Cheese||1 oz||195 mg|
|Feta Cheese||4 oz||140 mg|
|Cottage Cheese, 2%||4 oz||105 mg|
|Frozen yogurt, vanilla||8 oz||105 mg|
|Ice Cream, vanilla||8 oz||85 mg|
|Parmesan||1 tbsp||55 mg|
|Fortified Food||Serving Size||Estimated Calcium*|
|Almond milk, rice milk or soy milk, fortified||8 oz||300 mg|
|Orange juice and other fruit juices fortified||8 oz||300 mg|
|Tofu, prepared with calcium||4 oz||205 mg|
|Waffle, frozen, fortified||2 pieces||200 mg|
|Oatmeal, fortified||1 packet||140 mg|
|English muffin, fortified||1 muffin||100 mg|
|Cereal, fortified||8 oz||100-1,000 mg|
|Other||Serving Size||Estimated Calcium*|
|Mac & cheese, frozen||1 package||325 mg|
|Pizza, cheese, frozen||1 serving||115 mg|
|Pudding, chocolate, prepared with 2% milk||4 oz||160 mg|
|Beans, baked, canned||4 oz||160 mg|
Why the body needs calcium?
We need to consume a certain amount of calcium to build and maintain strong bones and healthy communication between the brain and other parts of the body. Calcium is found naturally in many foods. In this article, we will explain why the body needs calcium, which calcium rich foods, and what happens if the body does not have enough.
These foods and drinks are rich sources of calcium: Milk, Cheese, Yoghurt, Seaweeds, such as kelp, hijiki, and wakame ( Seaweed is a traditional Asian food that has many health benefits. It is high in dietary fiber and essential minerals such as calcium, iron, and magnesium.), Nuts and seeds, including pistachio, sesame, almonds, and hazelnuts, Beans, Figs, Broccoli, Spinach, Tofu, Dandelion leaves and many fortified breakfast cereals. Also, many drinks, including soy milk and a variety of fruit juices are fortified with calcium.
It’s no secret that calcium is vital for strong bones and teeth but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure and even prevent insulin resistance. People who do not consume enough calcium before the age of 20-25 have a considerably higher risk of developing a brittle bone disease or osteoporosis later in life. Good calcium intake throughout your life can help to prevent osteoporosis. When you have osteoporosis your bones are weak and thin from a loss of calcium. Weak bones can break more easily than strong bones. Calcium is also used in other parts of your body. It helps your muscles work and your heartbeat.
How much calcium should we take every day?
We should consume calcium daily in the following amounts:
- Age 1-3 years: 700 milligrams (mg) per day.
- Age 4-8 years: 1,000 mg per day.
- Age 9-18 years: 1,300 mg per day.
- Age 19-50 years: 1,000 mg per day.
- Breastfeeding or Pregnant teenager: 1,000 mg per day.
- Breastfeeding or Pregnant adult: 1,000 mg per day.
- Age 51-70 years (male): 1,000 mg per day.
- Age 51-70 years (female): 1,200 mg per day.
- Age 71+ years: 1,200 mg per day.
You can easily meet your calcium needs by eating from the calcium rich foods in this article.