Calcium is an essential mineral that is important for strong bones and teeth, nerve function, muscle function, and blood clotting. While dairy products like milk, cheese, and yogurt are high in calcium, there are many non-dairy sources of calcium as well. Here are some foods that are rich in calcium:
- Seeds: poppy, sesame, celery, and chia seeds are high in calcium.
- Cheese: cheese is high in calcium.
- Yogurt: yogurt is high in calcium.
- Sardines and canned salmon: sardines and canned salmon are high in calcium.
- Beans and lentils: some varieties of beans and lentils are high in calcium.
- Leafy greens: collard greens, kale, bok choy, spinach, and broccoli are high in calcium.
- Fortified foods: some foods like orange juice, tofu, and cereals are fortified with calcium.
It is important to note that some plant foods contain naturally occurring plant substances, sometimes referred to as “anti-nutrients,” that bind to calcium and decrease its bioavailability. Examples of anti-nutrients are oxalates and phytates. Spinach, for example, contains the most calcium of all the leafy greens, but it is also high in oxalates, which lower the bioavailability of calcium. Therefore, it is important to consume a variety of calcium-rich foods to ensure adequate calcium intake.
