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Rich Sources of Calcium

Calcium is a mineral that is vital for several bodily functions. In addition to keeping bones and teeth strong and healthy, calcium also aids in the proper functioning of muscles, nerves and the heart. When there is a calcium deficiency in the blood, the body absorbs calcium from the bones, thereby making them weak. Osteoporosis is a common condition that causes weakening of the bones and a high incidence of fractures. Dairy products and several vegetables are excellent sources of calcium.

  1. Dairy Products

    • Milk, cheese and yogurt are some of the dairy products that provide high amounts of calcium. However, it is important to monitor intake of dairy products that are high in fat. According to the Harvard School of Public Health, a high intake of dairy products can increase the risk of developing prostate and ovarian cancers. The recommendation is to limit dairy products to one or two daily servings and to increase the intake of calcium-rich vegetables.

    Fish

    • Vitamin D is essential for the absorption and assimilation of calcium in our bodies. Therefore, foods that are high in both vitamin D and calcium can provide the maximum benefits. Fish such as salmon and sardines are sources of both these nutrients as well as essential fatty acids.

    Tofu

    • Tofu is a source of calcium and protein. When you buy tofu, check the food label to ensure that it has calcium sulfate, which increases the calcium content. Calcium-rich tofu may also be available under the description "calcium-set tofu."

    Fortified Beverages

    • Calcium-fortified soy or rice beverages and orange juice are excellent sources of vitamin D and calcium. These beverages are particularly beneficial for people with lactose intolerance.

    Vegetables

    • Among vegetables, some of the best sources of calcium are collard greens, broccoli, spinach, turnip greens, kale, Chinese cabbage or bok choy, mustard greens and okra. These vegetables are sources of important vitamins, minerals and dietary fiber. Broccoli, kale and collard greens are also sources of vitamin K, which aids the regulation of calcium in the body and improves bone formation. However, these vegetables do not contain vitamin D, and most of them contain high amounts of vitamin A. According to the Harvard School of Public Health, high levels of vitamin A may contribute to bone loss.

    Nuts

    • Almonds are a source of calcium, vitamins and essential fatty acids. Trail mix that contains seeds and nuts is another healthy choice for improving calcium intake.

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