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Calcium Food List

Image of the calcium entry from the periodic table.

Calcium Food List

Image of the calcium entry from the periodic table.

Calcium is an essential nutrient.

How essential?, you ask.

Well, let’s have a looksy…

⁣As you more than likely already know, calcium keeps your bones and teeth strong. But in addition to that, the mineral is also involved in stabilizing blood pressure, increasing insulin sensitivity, maintaining brain function, promoting blood clotting, facilitating communication between cells, and supporting muscle and nerve function.

So yeah, calcium is pretty fucking essential!

Below are some of the best food sources to help you get the right amount of calcium in your diet.

SOURCES:

FRUITS

Oranges

⁣Prunes

⁣Raisins

⁣Currants

⁣Figs1Dried.

Apricots2Dried.

⁣Grapefruit

Acorn Squash

Butternut Squash

Tomatoes3Canned.

 

VEGETABLES

Artichoke

Okra

Cress

Spinach

Mustard Spinach

Kale

Rhubarb

Broccoli

Broccoli Rabe

Rutabaga

Bok Choy

Chinese Cabbage

Collard Greens

Mustard Greens

Turnip Greens

Beet Greens

Dandelion Greens

 

TUBERS

Taro

 

LEGUMES

White Beans

Pinto Beans

Great Northern Beans

Red Beans

Navy Beans

Baked Beans4Canned.

Soybeans

Edamame

Pecans

Almonds

Walnuts

Hazelnuts

Brazil Nuts

 

PULSES

Chickpeas

Lentils

Sesame Seeds

Chia Seeds

Sunflower Seeds

Pumpkin Seeds

 

GRAINS

Amaranth

Oatmeal5Fortified.

Cereal6Fortified.

Brown Rice

Wild Rice

White Bread

Wholemeal Bread

Pita Bread

Naan

Tortillas7Fortified, corn or flour.

 

SEAFOOD

Oysters

Lobster

Sardines8Canned, with bones.

Salmon9Canned, with bones.

Mackerel10Canned, with bones.

Shrimp11Canned.

Seaweed

Wakame

 

DAIRY

Milk12Cow, goat, or sheep.

Buttermilk

Almond Milk13Fortified.

Rice Milk14Fortified.

Soy Milk15Fortified.

Cottage Cheese

Ricotta Cheese

Cream Cheese

Mascarpone

American Cheese

Feta Cheese

Parmesan Cheese

Gruyère Cheese

Brie Cheese

Camembert Cheese

Mozzarella Cheese

Yogurt

Greek Yogurt

Kefir

 

BEVERAGES

Orange Juice16Fortified.

Grape Juice17Fortified.

 

MISCELLANEOUS

Flour18Fortified.

Tofu

Tempeh

Hummus

Tahini

Blackstrap Molasses

Whey Protein Powder

 

The foods above are some of the best sources to help you get the right amount of calcium in your diet. But what’s the ‘right” amount?

According to general guidelines, the “right” amount of calcium is at least 1000 mg per day for most adults. Pregnant and lactating women, older individuals, and certain other groups may require more calcium, however.19One example of a group who may need to increase their calcium intake are people who follow a high-fiber diet, as fiber binds to calcium and decreases its absorption. Postmenopausal women are another example among several others. To meet that higher intake, a multivitamin or calcium supplement could be of benefit but only after consultation with a doctor to make sure the pill or tablet doesn’t interact with any medication(s) you may be taking.20You should also consult with a healthcare provider before taking a multivitamin or calcium supplement to make sure that doing so won’t increase your calcium to dangerous levels, as the extra calcium can build up in the arteries or kidneys and cause heart disease or kidney stones, respectively. Most other people should be able to meet their calcium needs by diet alone via a bevy of foods that provide as much calcium as moo juice, which the dairy industry would have you believe is the only source of the nutrient because, you know, capitalism!

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NOTE: Calcium is the most abundant mineral in the body and is essential in a number of essential processes, one of which is the building and maintenance of strong bones. However, before you think about consuming calcium for the express purpose of bone health, you should be made aware that there’s controversy within the scientific community as to whether or not high calcium intake has an effect on bone density and fracture prevention as you age.21For instance, a meta-analysis of several randomized controlled trials of dietary sources of calcium and calcium supplements found that increased calcium didn’t result in a significant reduction in the risk of fracture in people over 50.

In a separate review of randomized controlled trials and observational studies of calcium intake, researchers also failed to find evidence that a higher intake of calcium from dietary sources lessens the risk of fracture. It was also concluded that the evidence was weak and inconsistent for the prevention of fractures by calcium supplements.
22Guess who’s firm on the side that consuming a lot of calcium is important for healthy bones? Yup, the dairy industry! The claim of calcium’s importance for strong and healthy bones has been mostly championed by the dairy industry to the tune of billions of dollars in government subsidies and even more billions of dollars in milk sales thanks to lobbyists and marketers that have almost everyone convinced that more calcium is all you need to protect the bones and that dairy is the only source of it. But while there’s question about the importance of calcium in the prevention against bone loss and fracture, there’s absolute certainty that regular exercise helps to keep bones healthy and strong.23Specifically, weight-bearing activities like walking, running, dancing, and resistance training are good for strengthening the bones. Low-impact shit like swimming and bicycling aren’t really going to cut it. So yeah, if you needed another reason to exercise, THERE IT FUCKING IS!!!⁣ Anyway, if necessary, increase your calcium for what the mineral does to help the body work properly. But when it comes to building, strengthening, and protecting your bones, that’s where you should depend on exercise.

Glossary: diet, exercise, muscle, supplement


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