Calcium is super important for our bones, teeth, and overall health! If you're looking to boost your calcium intake, you're in luck because there are tons of delicious options out there. From dairy delights to leafy greens and even fortified goodies, let’s dive into the top sources of calcium you can easily add to your meals!
Dairy Products
If you're a fan of dairy, you're in for a treat! Dairy products are known for being easily absorbed sources of calcium, making them a convenient choice. Here are some calcium-rich dairy options:
- Milk: Whether you prefer skim, low-fat, or whole, you're getting about 300 mg of calcium per 8 oz serving. It's perfect in your morning coffee or as a refreshing drink after a workout!
- Yogurt: Give your gut some love with yogurt! Plain, low-fat, and Greek varieties pack 200-310 mg of calcium in a 6 oz serving. It’s a fantastic snack that you can enjoy with fresh fruits or granola.
- Cheese: Who doesn't love cheese? Options like ricotta, mozzarella, cheddar, and feta can provide anywhere from 105 to 335 mg of calcium per serving. Perfect for topping salads, pasta, or simply having on a cheese platter!
- Cottage Cheese: With about 105 mg of calcium in a 4 oz serving, it makes a wholesome addition to your breakfast or can be a great base for a savory dish.
Seafood
Seafood lovers, rejoice! Certain types of seafood are not only delicious but also very rich in calcium, especially when you consume them with their bones!
- Canned Salmon: This is a convenient snack packed with 181 mg of calcium per 3 oz serving. Toss it in a salad or make a salmon sandwich!
- Canned Sardines: With 325 mg per 3 oz serving, sardines are rich in calcium and oh-so-tasty!
- Shrimp: At 125 mg per 3 oz serving, shrimp can make for a quick and nutritious meal option.
Leafy Greens
If you're a veggie lover, you'll find that many leafy greens are high in calcium too!
- Cooked Collard Greens: This southern classic packs 266-268 mg of calcium per cup. Try them sautéed with garlic for a tasty side!
- Cooked Kale: Known for its superfood status, kale provides about 177-179 mg of calcium per cup. Add it into smoothies or salads for a nutrient boost!
- Cooked Bok Choy: This crunchy green delivers around 160-174 mg per cup. It's great in stir-fries or soups.
- Broccoli: Not just good for your health overall, cooked broccoli serves up 60-76 mg of calcium per cup, making it an easy addition to any meal.
Soy Products
For those following a vegan or vegetarian lifestyle, soy-based foods are fabulous sources of calcium!
- Edamame: These little green beans are not just high in protein, they're also good sources of calcium too!
- Tofu: This versatile ingredient varies in calcium content but is typically a solid choice for calcium intake. Mix it in stir-fries or soups!
- Fortified Soy Milk: You can enjoy 300-450 mg of calcium per 8 oz serving, making it an excellent alternative to dairy milk.
- Tempeh & Miso: Not only are they super delicious, but these fermented soy products also add to your calcium intake!
Fortified Foods
A clever way to incorporate calcium into your diet is through fortified foods. Here are some options that can easily fit into your daily routine:
- Calcium-Fortified Cereals: Start your day right with cereals that offer up to 100 mg of calcium per serving. Pair them with milk for an extra boost!
- Fortified Juice: Some fruit juices, particularly fortified orange juice, provide 300 mg of calcium per 8 oz serving. Excellent for a refreshing breakfast!
- Fortified Non-Dairy Milk: Almond and rice milk have about 300-450 mg of calcium per 8 oz serving. Great alternatives if you're avoiding dairy!
Other Sources
Don’t overlook these sneaky little calcium sources:
- Canned Baked Beans: Packing 60 mg of calcium per half cup, these make for a yummy side or meal base!
- Flour Tortillas: At 90 mg of calcium per 10-inch tortilla, they’re perfect for wraps or tacos!
- Figs: Sweet and chewy, figs can provide anywhere from 27-65 mg of calcium per 2 figs. Snacking on dried figs is a fun way to increase calcium without much effort!
- Almonds: With 75 mg of calcium per 30-gram serving, snacking on almonds is not just healthy, it's delicious too!
- Seeds: Incorporating seeds like poppy, pumpkin, sesame, and chia adds a calcium boost! Chia seeds alone provide about 14% of the RDA per 2 tablespoons.
Incorporating these calcium-rich foods into your diet can help ensure that you’re meeting your daily calcium needs while enjoying a variety of tasty options! So go ahead and load up on these healthy choices to keep those bones strong and happy!
