Top 10 Sources of Calcium

Health professionals emphasize the importance of calcium in our diets, especially for women. There are good reasons for this emphasis – calcium is essential for strong bones (especially in post-menopausal women), proper muscle and nerve function, and proper blood clotting.

Food sources of calcium are best for obtaining this mineral. Supplements may not be “bioavailable,” or easily absorbed by the body.

Adult men and pre-menopausal women need about 1000 milligrams of calcium a day, and women need about 1200 milligrams after menopause.

Here are the top 10 foods that are good sources of calcium:

1. Plain Yogurt

One 8-ounce cup of plain yogurt contains anywhere from 415 to 452 milligrams of calcium. Because of the live cultures in yogurt, the calcium is absorbed better than the calcium in 8 ounces of milk. Low-fat, not fat-free yogurt is the best choice. Vitamin D, which is essential to calcium absorption, is fat-soluble. Thus, the fat content in yogurt may help with the absorption of calcium.

2. Sardines

This tiny fish still contains its bones. Three ounces of this tasty snack contains 325 milligrams of calcium. Their fatty acid content may also aid absorption.

3. Cheese

Cheese is a very popular food, and it is okay to indulge (in moderation of course) in order to get your calcium. Not all cheeses provide the same amount of calcium, however. Romano cheese provides 300 milligrams of calcium per ounce, and cottage cheese provides 138 milligrams per cup.

4. Leafy Greens

Greens like kale, spinach, collards, chard, and broccoli are excellent sources of calcium, cooked or raw. A cup of raw broccoli has 33 milligrams of calcium, and turnip greens have 208 milligrams per cup (cooked). Try a little low-fat cheese on that broccoli, or sprinkle some Romano cheese on a spinach salad.

5. Beans

All beans are good sources of calcium. Soybean products like tofu are an especially good source. Black-eyed peas have 211 milligrams of calcium per cup (cooked), and a 150-gram slab of tofu has 310 milligrams.

6. Nuts and Seeds

Almonds and sesame seeds are high in calcium, as are sunflower seeds, hazelnuts and pistachios. One ounce of almonds has 70 milligrams, and an ounce of sunflower seeds has about 35 milligrams. Sesame seeds have 50 milligrams in 1/4 cup.

7. Molasses

In a tablespoon of molasses, you will find 172 milligrams of calcium. Note, though, that blackstrap molasses is the most nutritious. Other forms of this by-product of sugar manufacturing do not necessarily have the same amount of calcium.

8. Figs

An ounce of dried figs has 36 milligrams of calcium. Try nibbling some of these naturally sweet fruits for dessert.

9. Citrus

Boost your morning meal with citrus-based calcium. A medium orange has 43 milligrams of calcium, and 8 ounces of grapefruit juice has 300.

10. Okra

Half a cup of this Southern specialty has 65 milligrams of calcium.

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