Are you interested in learning what fruits and vegetables are high in calcium? If yes, then check out this article as it reveals the list of calcium rich fruits and vegetables.
Calcium is a mineral that is necessary in order for our bones to grow and maintain strong structure. You should know that calcium is only available in dairy products or other foods rich in calcium as well as supplements that can be consumed by people who do not eat meat. The following are some of the fruits and vegetables that are high in calcium, so that you will be able to get all the nutrients you need.
What Fruits And Vegetables Are High In Calcium
Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available.
Alongside calcium, people also need vitamin D, as this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight.
This article looks at why the body needs calcium, which foods are rich in calcium, what happens if the body does not have enough, and the pros and cons of taking supplements.
Calcium plays various roles in the body. These include the following:
Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone.
As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.
Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements.
Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.
When the body pumps the calcium out of the muscle, the muscle will relax.
Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium.
Calcium’s role in muscle function includes maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure.
Vitamin D is also essential for bone health, and it helps the body absorb calcium.
Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.
Studies have also suggested that consuming enough calcium can result in:
- a lower risk of developing conditions involving high blood pressure during pregnancy
- lower blood pressure in young people
- lower blood pressure in those whose mothers who consumed enough calcium during pregnancy
- improved cholesterol values
- a lower risk of colorectal adenomas, a type of non-cancerous tumor
Minerals play a crucial role in our body
It is also one of the most abundant minerals in the human body
Load up on calcium rich fruits that may help you keep healthy
Minerals play a crucial role in our body; one of the most important minerals is calcium. After all it is responsible for supporting the development of healthy teeth, bones, muscles and so much more. Moreover, it is also one of the most abundant minerals in the human body, which is essential for health. According to the Harvard University, the minimum daily calcium requirement is 1,000 milligrams a day for women below 50 years and 1,200 milligrams for women over 50 years. Your dietary choices help you load up on an optimal amount of calcium, which you need for basic functions. While you may know the usual diet that has calcium, which may include dairy products, there are fruits that come packed with calcium. We will enlist calcium-rich fruits that you can enjoy while reaping the maximum benefits from these delights, but first, what role does calcium play in our body.What Role Does Calcium Play In Our Body?
Calcium performs numerous functions in our body. It uses more than 90 percent of the calcium to keep your bones and teeth strong, thereby, supporting skeletal function and structure. The rest of the calcium is utilised in blood clotting, muscle contraction, nerve function and cell signalling. The body cells use up calcium for various functions of the body. It also plays the key role in maintaining a regular heartbeat.(Also Read: 6 Foods That Contain More Calcium Than A Glass Of Milk)
What Happens To Your Body When You Are Calcium Deficient?
It is not only calcium deficiency that can affect your health; but also the deficiency of vitamin D, phosphorus and magnesium, all of which help in calcium absorption. Here are a few reasons as to why you can become calcium deficient.
- Old age
- Poor absorption of calcium in the body
- Inadequate consumption of calcium-rich foods
Symptoms of calcium deficiency
- Muscle cramps
- Dry skin
- Brittle nails
- Tooth decay
- Late puberty
- PMS symptoms
- Tooth decay
We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.
|Produce||Serving Size||Estimated Calcium*|
|Collard greens, cooked||1 cup||266 mg|
|Broccoli rabe, cooked||1 cup||100 mg|
|Kale, cooked||1 cup||179 mg|
|Soybeans, cooked||1 cup||175 mg|
|Bok Choy, cooked||1 cup||160 mg|
|Figs, dried||2 figs||65 mg|
|Broccoli, fresh, cooked||1 cup||60 mg|
|Oranges||1 whole||55 mg|
|Seafood||Serving Size||Estimated Calcium*|
|Sardines, canned with bones||3 oz||325 mg|
|Salmon, canned with bones||3 oz||180 mg|
|Shrimp, canned||3 oz||125 mg|
|Dairy||Serving Size||Estimated Calcium*|
|Ricotta, part-skim||4 oz||335 mg|
|Yogurt, plain, low-fat||6 oz||310 mg|
|Milk, skim, low-fat, whole||8 oz||300 mg|
|Yogurt with fruit, low-fat||6 oz||260 mg|
|Mozzarella, part-skim||1 oz||210 mg|
|Cheddar||1 oz||205 mg|
|Yogurt, Greek||6 oz||200 mg|
|American Cheese||1 oz||195 mg|
|Feta Cheese||4 oz||140 mg|
|Cottage Cheese, 2%||4 oz||105 mg|
|Frozen yogurt, vanilla||8 oz||105 mg|
|Ice Cream, vanilla||8 oz||85 mg|
|Parmesan||1 tbsp||55 mg|
|Fortified Food||Serving Size||Estimated Calcium*|
|Almond milk, rice milk or soy milk, fortified||8 oz||300 mg|
|Orange juice and other fruit juices, fortified||8 oz||300 mg|
|Tofu, prepared with calcium||4 oz||205 mg|
|Waffle, frozen, fortified||2 pieces||200 mg|
|Oatmeal, fortified||1 packet||140 mg|
|English muffin, fortified||1 muffin||100 mg|
|Cereal, fortified||8 oz||100-1,000 mg|
|Other||Serving Size||Estimated Calcium*|
|Mac & cheese, frozen||1 package||325 mg|
|Pizza, cheese, frozen||1 serving||115 mg|
|Pudding, chocolate, prepared with 2% milk||4 oz||160 mg|
|Beans, baked, canned||4 oz||160 mg|
*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.
Why You Need Calcium
Calcium is essential for nearly every process in the body. Your body can’t produce calcium. You need to get calcium through foods and supplements, but your body can better absorb it from food. Calcium is also present in some medications such as antacids. The recommended daily amount of calcium is 1,300 milligrams (mg) per day for adults, children, as well as pregnant and lactating women.
Calcium serves as a critical nutrient for:
Your body maintains a certain level of calcium in your blood at all times, so that your cells can properly function. A dip in calcium blood levels will trigger your body to borrow calcium from your bones.
Osteoporosis occurs when there is an imbalance between bone building and bone breakdown. To lower your risk of developing osteoporosis, you should strive to make the strongest, densest bones before age 30. One way to prevent bone loss after age 30 is by consuming enough calcium. This will lessen the amount your body has to take from your bones.
Blood Pressure Control
Calcium helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. Recent studies show that to get this benefit, the calcium must be sourced from food rather than supplements.
Decreased Risk of Kidney Stones
Calcium also prevents kidney stones from forming by decreasing the absorption of oxalates, which are found in many plant foods like spinach, beets, raspberries, and sweet potatoes. Oxalates are associated with a higher risk of developing kidney stones. Only calcium from food — not supplements — can help reduce this risk.
Foods With Calcium
While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.
These eight foods are some of the best sources of calcium available:
- Dairy products
Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods.
Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet.
- Dark Green, Leafy Vegetables
Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium.
- Calcium-Fortified Foods
Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving.
- Canned Salmon
Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium.
Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.
- Flour Tortillas
Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.
- Canned Baked Beans
Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.