Bone health is the first step to staying strong throughout your life. One of the main minerals that forms the backbone of your bones is calcium.
In addition to helping to form bones, calcium is essential for healthy skin, hair, nails, and teeth. Other minerals, such as magnesium and phosphorus, also support healthy bones and slow down the deterioration of existing ones.
What is Calcium?
The chemical element calcium has the atomic number 20 and the symbol Ca. One of the most prevalent minerals in the human body, it is an alkaline earth metal. The bones and teeth retain around 99 percent of the calcium in the body, giving them strength and structure. The blood, muscles, and other tissues contain the remaining 1%.
How Much Calcium Do You Need?
The majority of adults in the 19–50 age range require 1,000 mg of calcium daily. Furthermore, women over 50 require 1,200 mg daily, which is significantly more. Everybody who is 70 years of age or older needs 1,200 mg daily.
Calcium-Rich Foods
Dairy products including cheese, milk, and yogurt are among the most popular and abundant sources of calcium.
1. Almonds
Almonds offer a substantial quantity of calcium and make a delicious snack. There are roughly 76 mg of calcium in one ounce, or roughly 23 almonds. Almonds are a nutrient-dense supplement to any diet since they are high in protein, fiber, and good fats in addition to calcium. Almond butter has comparable advantages and can also be a decent substitute.
2. Lentils and Beans
In addition to being high in fiber and protein, beans and lentils also contain a respectable quantity of calcium. For example, when cooked, white beans include around 161 mg of calcium per cup. With 60–80 mg per cup, black beans and chickpeas are also excellent choices.
3. Seeds
Calcium is abundant in seeds, particularly chia, sesame, and poppy seeds. About 126 mg of calcium can be found in only one spoonful of poppy seeds. Sesame seeds yield 88 mg per tablespoon, but chia seeds offer about 179 mg per ounce.
4. Figs
A tasty and nourishing food that is high in calcium is dried figs. About 121 mg of calcium can be found in about eight dried figs. Antioxidants and fiber are also abundant in figs, which may improve general health.
5. Dairy Products
Among the most popular sources of calcium are dairy products including milk, cheese, and yogurt. About 300 mg of calcium, or 30% of the daily allowance for adults, can be found in one cup of milk. In addition to being a healthy source of calcium, yogurt—especially Greek yogurt—also contains probiotics that support digestive health. Cheese can also be a great source, especially hard cheeses like Parmesan. About 330 mg of calcium can be found in one ounce of Parmesan.
