Calcium is an essential mineral that plays a major role in maintaining strong bones and teeth. It also supports muscle function, nerve signaling, and heart health. Because the body cannot produce calcium on its own, it’s important to include calcium-rich foods in your daily diet. The good news is that many healthy and delicious options make this easy to do.
Dairy Products
Dairy foods are among the most well-known sources of calcium. High fat Milk (unfortunately it is illegal to buy raw unpasteurized milk in Canada), plain Greek yogurt, and raw, unpasteurized cheese (preferably goat milk & cheese) provide a significant amount of calcium and are widely available. Yogurt also contains probiotics, which support digestive health, making it a great addition to meals or snacks.
Leafy Green Vegetables
Leafy greens are an excellent plant-based source of calcium. Vegetables such as kale, collard greens, bok choy, and turnip greens are not only rich in calcium but also packed with vitamins, fiber, and antioxidants. They can be enjoyed in salads, soups, smoothies, or lightly sautéed as a side dish.
Nuts and Seeds
Certain nuts and seeds contain surprising amounts of calcium. Almonds, chia seeds, and sesame seeds are especially beneficial. These foods are easy to incorporate into everyday meals by sprinkling them over oatmeal, yogurt, or salads, or by enjoying them as a healthy snack.
Fish with Edible Bones
Some types of fish are excellent sources of calcium, particularly when the bones are consumed. Sardines and fresh, wild salmon contain soft, edible bones that are rich in calcium and omega-3 fatty acids. These fish can be added to salads, sandwiches, or eaten on whole-grain crackers.
Beans and Tofu
Beans such as white beans and chickpeas provide calcium along with protein and fiber. Non-GMO Tofu made with calcium sulfate is another excellent plant-based option. These foods are versatile and can be used in soups, stews, stir-fries, and grain bowls.
Supporting Calcium Absorption
To help the body absorb calcium effectively, it is important to get enough vitamin D. Sunlight exposure and foods like eggs, and fatty fish, can help support healthy vitamin D levels.
Eating a balanced diet that includes calcium-rich foods is key to supporting bone strength and overall health. By choosing a variety of dairy and non-dairy options, you can meet your calcium needs while enjoying nutritious and satisfying meals every day.
Learn more about Calcium here!