If you’re looking to increase your calcium intake, you’re in luck – there are plenty of high-calcium foods out there. From dairy products to leafy green vegetables, here are some of the best sources of calcium around. So why not add a few of these powerhouse foods to your diet and see if you notice a difference? You may be surprised at how much easier it is to get all the calcium your body needs when you have some go-to options up your sleeve. Keep reading for more on the top high-calcium foods, and be sure to check out our recipes section for ideas on how to incorporate them into your meal plan!
Soybeans
Soybeans are a great source of calcium and also provide over 20 different essential nutrients. They are split into three categories: green (also known as edamame), mature, and processed soy products like tofu and soy milk. The calcium content of the beans varies depending on their preparation – boiled soybeans, for example, contain about 127mg of calcium per one-half cup serving, whereas firm tofu contains 94mg of calcium per half-cup. Soybeans provide a good source of protein and potassium as well.
Salmon
Salmon is a good source of healthy omega-3 fatty acids, but it’s also a good source of calcium – about three ounces contains 136mg which is 14 percent of your daily value. In fact, salmon has as much calcium as sardines. If you don’t like fish or can’t eat it for some reason, canned pink salmon will provide you with 130mg per half a cup – that’s more than 10 percent of your daily value. You can also use canned sockeye or pink salmon in recipes such as chowder to get more calcium into your diet without having to eat too much fish. Milk alternatives: Soy milk and almond
Almonds
Almonds are perhaps best known for their rich vitamin E content – in fact, they’re second only to sunflower seeds when it comes to vitamin E content. But almonds have a number of other nutritional benefits as well, including high amounts of fiber as well as trace minerals including magnesium and copper. In addition, one serving of almonds provides about 20 percent of your daily calcium needs. Almonds make a great snack or addition to salads or other dishes.
Quinoa
Quinoa has become increasingly popular as more people have discovered its health benefits. This superfood contains all nine essential amino acids, making it a complete protein source – something that can be hard to come by on a vegetarian or vegan diet. In addition, quinoa is a great way to get calcium into your family’s diet – half a cup provides 121mg of the nutrient. If you’re looking for an easy way to prepare quinoa, check out our simple stovetop method.
Collard Greens
If you’re looking for an easy way to get calcium into your family’s diet, why not try collard greens? These are very similar to kale in terms of nutrition – they are low in calories but high in vitamins K, A, and C as well as iron, fiber, and calcium. Half a cup of cooked collard greens provides about 132mg of calcium – that’s 15 percent of the daily value. While raw collard greens have six times more calcium than spinach, if you want to eat them raw it is best not to cook them first. This reduces their bitterness and makes them more palatable.
