What Is Calcium?
Calcium is one of the richest and essential minerals found in our body. It supports the entire skeletal system and muscles, aids the functioning of the nervous system, and is a vital component of the circulatory system.
Without it, the fat-soluble vitamins A, D, E, and K do not get absorbed in your body. This imbalance triggers a chain of disorders and deficiencies – which could mean bad news.
What Is The Role Of Calcium In Your Body?
- Calcium has the following functions:
- Keeps the bones and teeth healthy and prevents osteoporosis.
- Helps in the smooth circulation of blood throughout your body.
- Ensures that the endocrine system runs without hassles.
- Maintains the muscles, tendons, and ligaments, which is important for flexibility.
- A chief component of cell signaling, transport, and communication.
- Essential for blood clotting.
- Activates most of the enzymes and hormones to their active forms.
- Assists the movement of sperm to the egg during fertilization.
- Reduces risks during pregnancy.
- Regulates the heart rate and hypertension.
- Controls cholesterol and lipid absorption in the intestines.
- Prevents and treats cancer.
- Helps in weight management.
How Much Calcium Do You Need?
| Age | Male | Female | Pregnant | Lactating |
| 0–6 months* | 200 mg | 200 mg | ||
| 7–12 months* | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| 71+ years | 1,200 mg | 1,200 mg |
An average adult woman (19-50 years) has to take 1,000 mg of calcium daily, girls (14-18 years) need 1,300 mg, and older, post-menopausal women need about 1,200 mg.
The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. For calcium, it is as given below:
| Age | IU |
| Infants | |
| 0-12 months | Not possible to establish |
| Children & Adolescents | |
| 1-3 yr | 2,500 mg/day |
| 4-8 yr | 2,500 mg/day |
| 9-13 yr | 2,500 mg/day |
| 14-18 yr | 2,500 mg/day |
| Adults 19+ Years | |
| Men | 2,500 mg/day |
| Women | 2,500 mg/day |
| Pregnancy | |
| 14-18 yr | 2,500 mg/day |
| 19-50 yr | 2,500 mg/day |
| Lactation | |
| 14-18 yr | 2,500 mg/day |
| 19-50 yr | 2,500 mg/day |
Top 11 Calcium-Rich Foods
Vegetables Rich In Calcium
1. Cruciferous Vegetables (Cabbages)
The Brassicaceae (or Cruciferae) family members are known to have high levels of calcium. Following is the list of widely used and available vegetables of this family with their calcium content.
| Vegetable | Calcium Content (Per Cup of Serving) |
| Broccoli | 42.8 mg |
| Chinese cabbage (bok choy or pak choi) | 73.5 mg |
| Cauliflower | 22.0 mg |
| Cabbages | 427 mg |
| Radish | 29.0 mg |
| Wasabi | 166 mg |
| Horseradish | 30 mg |
| Kohlrabi | 32.4 mg |
2. Legumes And Lentils
Beans and pulses are excellent sources of calcium, protein, iron, zinc, potassium, folate, magnesium, and fiber.
| Vegetable | Calcium Content (Per Cup of Serving) |
| Kidney beans | 153 mg |
| Lentils | 108 mg |
| Chickpeas | 210 mg |
| Mung beans | 273 mg |
| Lima beans (raw) | 144 mg |
| Winged beans (raw) | 810 mg |
| Soybeans (raw) | 515 mg |
These are available in canned, dry, and fresh forms. You can cook them in multiple ways. A few of them are listed here with the calcium content:
3. Green Leafy Vegetables
A few names that pop up on reading this would be spinach, amaranth, collard greens, mint, kale, mustard greens, Swiss chard, and watercress. These leaves contain a lot of vitamins, iron, and oxalates, along with calcium. Given below is the amount of calcium per cup of serving:
| Vegetable | Calcium Content (Per Cup of Serving) |
| Spinach | 29.7 mg |
| Kale | 90.5 mg |
| Amaranth | 60.2 mg |
| Swiss Chard | 18.4 mg |
| Collard Greens | 52.2 mg |
| Watercress | 40.8 mg |
Fruits And Seeds Rich In Calcium
4. Oranges And Tangerines
In addition to vitamin C, oranges, tangerines, and kumquats also contain high levels of calcium and potassium.
One cup (200 g) of peeled tangerine and orange has about 72.2 mg calcium and 1328 IU of vitamin A.
5. Dry Fruits
Dry fruits are packed with nutrients like vitamins, good fats, proteins, and fiber and minerals like calcium, iron, and potassium. Let’s look at the calcium content in a cup of these dry fruits:
| Dry Fruits | Calcium Content (Per Cup of Serving) |
| Dried Apricots | 71.5 mg |
| Figs (Dried) | 241 mg |
| Dates | 57.3 mg |
| Raisins | 82.5 mg |
| Almonds | 251 mg |
6. Berries
Along with their intense, distinct color, these wild fruits offer you lots of calcium and vitamins per serving. Following is their calcium content:
| Berry | Calcium Content (Per Cup of Serving) |
| Blackberry | 41.8 mg |
| Raspberry | 30.7 mg |
| Mulberry | 54.6 mg |
| Strawberry | 24.3 mg |
| Goji Berry | 28 mg |
| Kiwi (Chinese Gooseberry) | 60.2 mg |
7. Seeds
Not only fruits but some seeds too contain exceptionally high levels of calcium. Incorporating them into your daily diet will help you inch closer to the 1,000-1,200 mg mark. Given below is the amount of calcium in one cup of these seeds:
| Seeds | Calcium Content (Per Cup of Serving) |
| Sesame Seeds | 1404 mg |
| Chia Seeds | 177 mg |
| Flaxseeds | 428 mg |
| Quinoa | 79.9 mg |
| Amaranth Seeds | 116 mg |
| Teff Seeds | 374 mg |
Dairy Sources Of Calcium
Note: It is a common misconception among many that milk and dairy products are the best sources of calcium. Sadly, it is untrue. The form of calcium available in milk and milk products is not readily absorbed by the body. Also, vitamin A share you get from milk weakens your bones when taken in excess.
It is generally safer to opt for non-dairy sources of calcium – because the aim is to increase the absorption of calcium and not just doubling its intake. If you are vegan or lactose-intolerant, explore other milk variants like soy milk almond milk, rice milk, and coconut milk.
8. Milk
Milk is one of the most common and cheapest sources of the mineral. A cup of whole milk has about 276 mg of calcium along with 249 IU of vitamin A and 97.6 IU of vitamin D. Although it has 7.9 g of total fat, whole milk is your go-to for most calcium deficit cases.
There are many fortified options available in the market, such as:
- Non-soy milk (imitation): A cup contains 200 mg calcium, 495 IU vitamin A, and 4.9 g total fat.
- Low-fat, protein fortified milk: A cup contains 349 mg calcium, 499 IU vitamin A, and 2.9 g total fat.
- Skim milk with non-fat milk solids and vitamin A: A cup contains 316 mg calcium, 497 IU vitamin A, and 0.6 g total fat.
9. Cheese
This versatile ingredient is my personal favorite and has a lot to offer – protein, vitamins, phosphorus, zinc, and, of course, calcium. There are above 100 varieties of cheese used around the world. Let me list down a few of them with their calcium content here:
| Cheese | Calcium Content (Per Cup of Serving) |
| Cheddars | 952 mg |
| Camembert | 954 mg |
| Feta | 739 mg |
| Fontina | 726 mg |
| Mozzarella | 566 mg |
| Parmesan (grated) | 1109 mg |
| Swiss | 1044 mg |
| Port de Salut | 858 mg |
| Ricotta | 509 mg |
| Roquefort | 563 mg |
This proves that you can dig into loads of cheese on a daily basis.
A word of advice: Make an informed decision and create a balanced diet using these cheese varieties.
10. Yogurt
Whole milk yogurt is another calcium booster that has vitamins A and C, proteins, potassium, phosphorus, and good fats.
One cup (250g) of yogurt has about 296 mg of calcium and 243 IU of vitamin A.
Other Sources
11. Eggs, Meat, And Seafood Rich In Calcium
For all the meat and fish lovers, this is good news!
Listed below are the top scorers that are highest in calcium, enabling you to make healthier choices:
| Food | Calcium Content (Per Cup of Serving) |
| Salmon (pink) | 20.7 mg |
| Sardines (canned) | 569 mg |
| Eggs (raw) | 129 mg |
| Clams | 104 mg |
| Lobster (raw) | 102 mg |
More About Calcium Sources
- Whey protein, which is used in weight-loss diets, is rich in calcium.
- Rhubarb, the fruit-and-vegetable has high levels of calcium, along with vitamin K, dietary fiber, and prebiotic microbes.
- Muesli, quinoa, oats, and corn flakes are some cereals that are good sources of calcium.
- Edamame and kelp are important in Asian cuisine because of their high calcium levels.
Now that you have all the above options to choose from, it is going to be fun and easier creating a calcium-rich balanced meal plan.
Calcium Supplements You Can Trust
- Calcium Carbonate: Most quickly absorbed in the body. It is available over the counter in the form of capsules, liquids, and powder.
- Calcium Citrate: A more expensive form of calcium. It is absorbed well on an empty or full stomach.
- Other Sources: Calcium gluconate, calcium lactate, calcium phosphate, calcium acetate, calcium citrate malate, calcium lactogluconate, tricalcium phosphate, etc. with multivitamin-mineral supplements are available.
- Vitamin K2: Vitamin K2 directly affects calcium absorption and metabolism in the body, and most people are deficient in it. When addressing calcium balance, K2 is a crucial supplement to consider.
Check the product authenticity symbols, serving size, instructions to use, and calcium per serving before choosing the right supplement. Also, make sure you consult a doctor.
What Happens If There’s Too Much Calcium In Your Body?
- Having too much calcium in the body can:
- Lead to constipation
- Interfere with the metabolism of iron and zinc
- Cause kidney stones
- Increase the risk of developing prostate cancer and heart diseases
- Reduce the absorption of certain antibiotics, thyroid-stimulating drugs, etc.
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