10 Foods High In Calcium

Marko Balašević Author: Marko Balašević Time for reading: ~3 minutes Last Updated: August 08, 2022
10 Foods High In Calcium

CHAPTERS (Table Of Contents)

In our body, calcium plays a very important role: it helps to contract and relax blood vessels and muscles, maintains the strength of bones and teeth, affects hormones, and regulates blood pressure.

In our body, calcium plays a very important role: it helps to contract and relax blood vessels and muscles, maintains the strength of bones and teeth, affects hormones, and regulates blood pressure.


Adults need to consume 1000 mg of calcium per day. We all know that dairy products such as cottage cheese, cheese and milk itself are rich in calcium. But not everyone knows that these products are far from champions in terms of calcium content.

So what other foods contain calcium?



Almonds contain a lot of various useful trace elements, including calcium. 100 g of almonds contain 273 mg of calcium. Lovers of this nut will be able to protect themselves from osteoporosis. Of all the nuts, almonds have the most calcium. But this nut also has a negative side - it is very high-calorie. Therefore, they should not be abused.



Of all plant foods, sesame is the leader in calcium content. 100 g of sesame seeds contain 975 mg of calcium. Of course, sesame seeds are not eaten with spoons, but are used only for sprinkling pastries, salads, and meat. In large quantities, it can be consumed in the form of gozinaki.



Cheeses of any kind contain calcium. More of it is in hard cheeses such as cheddar, parmesan, dutch. In soft, the calcium content is slightly less. Good cheese is also rich in B vitamins, which increase efficiency and replenish energy reserves in the body.



Surprisingly, 100 g of poppy contains 1500 mg of calcium! Do not give up baking with poppy seeds, add to pancake dough and cook poppy milk.



To replenish the body with calcium with the help of sardines, it is recommended to use them along with the bones. It is in them that the amount of calcium is quite high. When cooking sardines, they must be steamed well so that the bones become soft. Sardines have 345 mg of calcium per 100 g, which is much more than a glass of milk.

Chicken eggs


Calcium is found in egg yolks. Although the largest amount is in the shell. It is "shell" calcium that is best absorbed by our body. Dry shells can be crushed in a mortar and used in this form.



Soybeans contain 100-200 mg of calcium per 100 g of cooked product.

Soy milk and tofu cheeses are some of the best known soy foods. These products are very important for vegetarians and for those who decide to completely give up meat.



To replenish calcium reserves in the body, one can also recall such fish as tuna. Moreover, canned tuna is in no way inferior to fresh, since during conservation, calcium does not disappear anywhere. Tuna is also rich in vitamin D, which helps the body absorb calcium.



Figs are rich in nutrients, including calcium. In figs, there are 35 mg of calcium per 100 g of the product. The calorie content of figs is very low, but the presence of carbohydrates is very high. Therefore, figs are very nutritious and satisfying.

White cabbage


Cabbage can be boiled, steamed, fried or baked. With any processing, calcium from it does not disappear anywhere. But its content in cabbage is about 50 mg per 100 g of product. Given that cabbage is low in calories, it can be consumed in large quantities, thereby replenishing the amount of calcium.



Rhubarb contains about 90 mg of calcium per 100 g. Like cabbage, it can be cooked without losing calcium. Rhubarb is used as a filling in pies or buns, for making compote. Rhubarb is very beneficial for a growing organism.

In order for calcium to be fully absorbed by the body, it must be combined with vitamin D, which is found in butter, yolk, oily fish, and a sufficient amount of protein. But don't overdo the calcium. Too much calcium can lead to kidney stones.

Everything is good in moderation.

Be healthy!

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