Ranking of Foods With the Highest Amount of Calcium

Calcium is a mineral, and it is one of the most important and abundant within the human body. Calcium is an essential part of human nutrition and also contributes a great deal to good health in people.

Calcium in the human body is what constitutes about up to two percent of the total body weight and is the contributor in most of the daily and basic functions of our body.

People need to consume a daily amount of calcium to be able to prevail their state of health and therefore stay healthy, it is estimated that an adult has to consume up to 1200 mg of calcium per day, while children are recommended to consume 1300 milligrams daily.

As we have mentioned, calcium influences most of the basic functions of the human body, the most important of which are :

• Calcium is used almost entirely to preserve the strength of the body’s teeth and bones.
• Thus, in the rest of the body, calcium functions as a determinant in cell signaling, as well as in blood clotting, muscle contraction, and nerve function.
• Cells use calcium to activate the activity of enzymes that they use during cellular communication to send and also receive neurotransmitters.
• Calcium also plays a crucial role in leveling the heart rate.
• Improves the movement of sperm at the time of fertilization of the ovum.
• Improves brain functions .
• Exercising, consuming vitamin D helps the absorption of calcium to be more efficient.

If you want to know more about calcium, we recommend these articles:

• Calcium, animal or vegetable?. Why animal milk is Contraindicated
• Calcium: Problems due to lack or excess, Main functions, foods with more calcium and that steal calcium from the bones

How much calcium should you consume daily?

Calcium is mainly responsible for maintaining the health of our bones in good condition, which is why we must focus largely on consuming the appropriate amount of calcium. However, a glass of milk is not enough to achieve this, and calcium is not only found in this product.

Calcium is a mineral that can be found in various foods, not only dairy-type, so well in this way we can follow a certain diet focused on calcium consumption and thus avoid diseases related to the lack of this mineral, such as osteoporosis.

The amount of calcium that people should consume varies according to their age, in that case we must make the following differentiation:

• In people between 19 and 50 years, consumption is recommended 1000 mg per day.
• People who are over 50 years of age need to consume 1,200 mg of calcium daily.
• In the case of children, it is recommended to consume 1,300 mg of calcium per day , since they are in a stage of development where this mineral is crucial.
• The pregnant women and nursing mothers should consume the same way an amount of 1,000 milligrams a day.

Of course, if the person suffers from a disease directly related to a lack of calcium, their doctor must prescribe a special treatment for this condition.

Foods rich in calcium

Broccoli

This delicious vegetable, perfect to use in salads and lunches, is very beneficial for health, since it is a cruciferous vegetable and can help prevent cancer in the colon and bladder. Broccoli is also rich in calcium and vitamin C .

Kale or Kale

Kale is a vegetable included in the range of foods labeled as “superfoods” because of its great power beneficial for our body, because it gives our body a lot of vitamin C and twice the recommended amount of vitamin A .

As well as containing a lot of calcium, it can provide us with up to 101 milligrams of calcium in just one cup of this raw vegetable.

For more information you should read our article on Cabbages: Properties, Benefits and Recipes for weight loss

Bok Choy or Chinese Cabbage

Chinese cabbage is a vegetable that is used very frequently in the culinary arts of this region, China, especially when it comes to preparations that are cooked with a lot of garlic.

The calcium intake of Chinese cabbage is 74 milligrams of calcium for each cup of cabbage. In addition, this vegetable provides many vitamins such as A and C, and other minerals such as potassium.

Figs

The fig can provide for every half cup of dried figs an amount of 121 milligrams of calcium. This sweet-tasting fruit is very healthy and delicious to eat as part of a snack or as a dessert, it is also rich in fiber and other types of minerals such as magnesium and potassium.

Seeds

The seeds in general are a good source of minerals, especially calcium. The chia seed may contain every ounce about 170 mg calcium. Another type of seeds that are also rich in calcium are sesame seeds, celery seeds, and poppy seeds. The latter can contain in just one tablespoon up to 126 mg of calcium.

In the same way, the seeds are also a great source of nutrients, proteins and unsaturated fatty acids , they can also provide you with other minerals such as copper, iron and manganese .

Try any of these 13 Exquisite Quick Chia Recipes. Sweet and Savory

Beans and Lentils – Legumes

This type of legumes are excellent providing vegetable proteins , they are very rich in fiber and have a large amount of nutrients and minerals such as magnesium, potassium, folate, zinc and iron, and of course calcium.

Thus, these tropical-type legumes can provide more than 244 mg of calcium for each serving ingested . In the same way, this type of food contributes to the leveling of cholesterol, since it eliminates bad cholesterol due to its large amount of fiber.

Almonds

Almonds are also part of the so famous group of “Superfoods” because they contain great properties for our body, such as many nutrients, vitamins and minerals, as well as being a source of antioxidants and healthy fatty acids.

In an amount of 23 almonds we can get up to 75 mg of calcium, so a whole cup of almonds can provide up to more than 430 mg of calcium. But, in the same way, this dried fruit cannot be consumed in such large daily portions.

For more information do not miss the articles:

• Almonds: Contraindications, Allergies, Benefits, Recipes and Varieties .
• Almond Oil: Skin / Hair Benefits and 19 Incredible Alternative Uses

Rhubarb

Rhubarb is a vegetable that contains a lot of fiber and a lot of calcium, to be exact, rhubarb can contain 87 mg of calcium for each serving of this vegetable , normally one cup.

This vegetable is also beneficial due to its fiber, this maintains the health of the large intestine, prevents constipation and promotes a good digestion process.

Amaranth

Amaranth is a plant that is also part of the “Superfoods” due to its large number of properties for the nutrition of the human body, of which the most important is the amount of calcium it provides . Amaranth can provide more than 110 mg of calcium for every cup of this plant under cooking.

For more information we have two articles about this seed:

• Amaranth: Disadvantages, Benefits, Uses and Consumption for Weight Loss
• 15 recipes with amaranth for a healthier diet

Tofu

Tofu contains a lot of calcium, the calcium provided by tofu is an amount of 434 mg of calcium in each half cup , it is a quite considerable amount, and it is also an excellent source of protein.

White beans

These types of legumes, in addition to being a great source of fiber, also provide good amounts of minerals, such as iron and calcium.

White beans can provide a very beneficial part of a healthy diet and provide 63 mg of calcium for every cup of cooked kidney beans.

Eggs

Eggs are a rich and versatile food that can be very nutritious for our body and our health. Eggs contain 27 milligrams of calcium for every 50 grams of weight , which is equivalent to one cooked egg.

The power that the egg has between its contribution of calcium and protein are very beneficial for the weight loss process.

Complete the information you need with this article on Eggs: 9 Reasons to include this Superfood in your diet !!!

Shrimp

All seafood is rich in iodine, sodium, protein, and also calcium. In this case, shrimp are a great source of calcium, since for every 150 grams of shrimp, they can provide us with 45 mg of calcium.

In the same way, shrimp are an important source of healthy fat , improve cholesterol considered “good”, and reduce cholesterol that causes damage to the body, as well as triglycerides.

Sardines

A can of sardines consists of an amount of 350 mg of calcium, which is a large amount and important contribution to the human body, in the same way sardines are also a source of vitamin B12 , this helps and benefits the nervous system the functions of the brain.

Salmon

Salmon, for its part, has an amount of 9mg of calcium for every 60 grams , it can grow depending on the portion of fish we eat.

When it comes to canned salmon, we can get 232 mg of calcium per can, which constitutes almost half of the daily portion that an adult should consume of calcium.

Garbanzo beans

Chickpeas are a type of grain that can provide up to 99 mg of calcium for every 200 grams of cooked beans. These legumes are an important source of nutrients, since in addition to calcium they can provide zinc, iron, selenium and vitamin K , it is very essential when it comes to maintaining the health of our bones.

Whole seed grain bread

In a slice of whole grain bread we can get 12 mg of calcium for every forty grams , in the same way rye bread can also provide this amount of calcium to our body.

Orange

Although we know this fruit for its great contribution of vitamin C, the orange can help us in terms of providing up to 74 mg of calcium for each large-size orange and 27 mg of calcium for each cup of orange juice.

For more information about this very important vitamin, we have several related articles:

• Vitamin C: Discover everything it does for you !!!
• The importance of Vitamin C for the skin
• Ranking of the 50 foods with the most Vitamin C

Raisins

Raisins have a high calcium content, being this up to 31 mg of calcium for every 40 grams of raisins , this makes them a very beneficial food for the health of our bones and teeth, in addition to this, they contain a component that also improves the absorption of this mineral.

Gooseberries

These are fruits very rich in calcium, they contain up to 72 mg of calcium for every 100 grams of fruit. These fruits can enhance the amount of this mineral in our body, especially when they are presented in a dry form.

Banana

The banana, also known as banana, is characterized by its great contribution of potassium, but it can also provide us with a good amount of calcium, for every 100 grams of banana we can get 8 mg of calcium. As well, this fruit can help us improve our health with its nutritional values.

If you want to know more:

• Banana: Properties, Benefits and Uses
• Green banana: Properties, Benefits and Uses
• Green Banana Biomass: Benefits and How it is made

screams

Watercress is a vegetable that is widely used in the preparation of salads and its flavor is very good. In this vegetable we can get up to 180 mg of calcium for every one hundred grams of watercress.

Hazelnuts

Hazelnuts are another type of very healthy dried fruit, which can provide a lot of calcium to our body. We can get in 30 grams of hazelnuts up to 56 mg of calcium . These fruits are also rich in antioxidants, unsaturated fats and other types of minerals.

Sesame seeds

In a tablespoon of sesame seeds we can get up to 88 mg of calcium , it is a very promising amount for our state of health. In addition, these seeds can be added in almost any type of preparation and can go unnoticed, so you will be consuming a good dose of calcium without noticing it.

For more information read this article about sesame seeds, benefits, contraindications, properties and much more

Walnuts

Walnuts can provide us with up to 88 mg of calcium per 100 grams of walnuts , this makes this dried fruit a great contributor of this mineral to our body. We can take advantage of its power by consuming this dried fruit as part of a snack or snack, as well as in salads, smoothies and desserts.

Seaweed

100 grams of seaweed contains 169 mg of calcium , which is a large amount, considerably exceeding its own weight. For this reason there are calcium supplements that use seaweed extract. In addition, this type of plant is also rich in other minerals such as iodine, magnesium and sodium.

I’m milk

Calcium milk can be found in preparations that are not fortified in calcium, which contain only 26 mg of calcium for every 200 ml of milk , on the other hand, calcium-enriched soy milk can provide 240 mg of calcium for it. 200 ml quantity of milk. This type of milk is very nutritious, as it also contains antioxidants and more nutrients.

Spinach

Spinach when cooked can provide a large amount of calcium, around 25 mg of calcium for each cup of cooked spinach, when raw they only provide three percent of this amount.

If you want more information, here you will know more about spinach: Contraindications, Side Effects, Benefits, Types and Uses

Sheep’s milk

This type of milk does not fall into the non-dairy category, since it is very rich in lactose, but it should also be noted that it has very high levels of calcium. This type of milk can give us 473 mg of calcium for every 200 ml of milk, this constitutes a little less than half of the total amount of calcium that an adult should consume daily.

This type of milk outperforms cow’s milk and goat’s milk in protein and nutrients , as well as minerals and vitamins. To take advantage of this power, we must choose to use what is 100% organic.

If you want to know more about this, I recommend you read our article on how to improve a lactose intolerance or poor digestion

Mineral water

As common as it is, water can provide us with a good amount of calcium and is obviously the main source of this mineral for us. We can get 70 mg of calcium in 200 ml of water , and water can also offer us a good amount of magnesium. There also lies the importance of drinking plenty of water daily.

Learn why Magnesium: Essential Mineral for Health and on Water: Contraindications, Benefits, Components and alkaline water

Ranking of the best foods with calcium