Foods high in calcium
Calcium is vital for building and maintaining the structure of the human bones and teeth. Calcium is not only found in dairy products, but also in some plant foods – green leafy vegetables, nuts, legumes, seeds and others.
Several factors can affect the absorption of calcium from the human body. Vitamins A, D and C support the normal passage of calcium through the cell membrane. Moderate protein also helps the absorption of the calcium. Sport improves absorption of yhe calcium from the body.
Some plants are sources of well-absorbed calcium, such as cabbage, almonds and dried apricots. However, certain vegetables (rhubarb, spinach) contain significant amounts of calcium, which is poorly absorbed due to its high content of oxalate.
Non-dairy foods rich in calcium are green leafy vegetables and broccoli, both of which are also a great source of vitamin K.
Canned fish with bones such as sprat, sardines, mackerel are good foods high in calcium. Some plant foods (dark green leafy vegetables – spinach, nettle, dock, etc., Cereals and legumes) also supply small amounts of calcium.
Some of the top foods high in calcium are:
- Milk and milk products
- Sardines
- Dark leafy greens like spinach and collard greens
Other important foods with calcium are:
- Almonds
- Apricot (dried)
- Baked beans
- Blackberries
- Brazil nuts
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Chickpea
- Dates
- Figs (dried)
- Green beans
- Kale
- Kiwi
- Molasses
- Orange juice
- Parsley
- Pumpkin seed
- Raisins
- Salmon
- Dried seaweed
- Sesame seed
- Soy
- Spinach
- Sunflower seeds
- Sweet potatoes
- Tofu
Many foods contain calcium – not only dairy products. Some foods high in calcium which is absorbed much better by the body than the calcium of the milk products. Many of these foods contain vitamins A and C, which help the body absorb calcium. Moreover, most of these “alternatives” have no fat and are low in calories. Therefore, It is safety to enrich your diet with those foods high in calcium.
