10 food sources that provide the best calcium for the body

PT Health Life – Eating foods rich in calcium is essential for the development and maintenance of strong bones. It is also an important nutrient for healthy cell function. So how much calcium does the body need every day and which foods are the richest in calcium?

1. How much calcium does the body need per day?

Calcium is the most abundant mineral in the body, accounting for 1.5 – 2% of human body weight, 99% of calcium exists in bones, teeth, nails and 1% in blood. Calcium needs vary according to age and physiological status. Cases with high calcium needs are children under 5 years old, children in puberty, pregnant women, nursing children and the elderly.

Pregnant women need high amounts of calcium because they must provide calcium to the fetus. Breastfeeding mothers also need a lot of calcium to provide calcium to their children through breast milk.

For the elderly, because the bone destruction process is stronger than the bone formation process and the amount of calcium lost through urine increases, especially during menopause, the need for calcium is higher to prevent osteoporosis .

Specifically, calcium needs according to age are:

• Children from 6-11 months are 400mg/day
• Children 1-2 years old are 500mg/day
• Children 3-5 years old are 600mg/day
• Children 6-7 years old are 650mg/day
• Children 8-9 years old are 700mg/day
• Children 10-19 years old and people ≥ 70 years old are 1000mg/day
• Adults 20-49 years old and men 50-69 years old are 800mg/day
• Women 50-69 years old are 900mg/day
• Pregnant women are 1200mg/day
• Lactating women are 1300mg/day

the way to supplement calcium is through food or using calcium supplements. However, the safest and most effective measure is to supplement calcium through a diet that prioritizes calcium-rich food sources in daily meals. You should not arbitrarily supplement calcium with other sources such as medicine or functional foods without consulting a doctor because excess calcium also causes many health consequences.

2. Healthiest food sources of calcium

2.1 Pure cow’s milk

One cup of whole cow’s milk contains more than 300mg of calcium (30% of the daily value – DV) and up to 325mg for nonfat milk.

Milk is also a quality source of vitamins A and D. Grass-fed cows naturally produce more heart-healthy fat-soluble vitamins than milk from industrially raised cows on farms.

2.2 Yogurt

There are many types of yogurt, all of which are rich in calcium. According to the US Department of Agriculture, 200g of unsweetened plain

Fermented dairy products like yogurt are beneficial for gut health because they provide beneficial bacteria. Plain Greek yogurt, in addition to calcium, also contains more protein and less sugar than regular yogurt.

2.3 Green leafy vegetables

Dark green leafy vegetables are considered miracle foods because they are rich in vitamins and minerals such as vitamins A, C, K, iron, especially fiber and calcium. Two of the dark green leafy vegetables with high nutritional value are spinach and kale. One cup of raw spinach contains 30mg of calcium; One cup of raw kale has 53 mg.

2.4 Tofu

Tofu is a plant food source rich in nutrients, especially protein. According to the US Department of Agriculture, 81g of tofu contains 14g of protein, 7g of fat, 2.3g of carbohydrates, 1.9g of fiber and 11mg of sodium.

Tofu is also a source of calcium, magnesium, phosphorus, B vitamins and iron. A 100g serving of tofu contains 201mg of calcium (20% DV).

2.5 Cheese

Cheese has all the same nutritional ingredients as milk but at a high concentration, so the protein, fat content, especially calcium content is very high. The calcium content in cheese is 3-6 times higher than milk and yogurt.

2.6 Whey protein

Whey protein is a mixed ingredient derived from milk. Whey protein is extracted during the production of cheese from milk.

According to the United States Department of Agriculture, one scoop of regular whey protein (28g) contains about 95mg of calcium (9% DV). Whey protein components also provide high levels of essential amino acids .

2.7 Sesame seeds

According to nutritional analysis, sesame seeds contain up to 60% oil and 20% protein, making them a rich source of essential fatty acids and amino acids for the body.

Each serving of sesame seeds contains a large amount of nutrients including protein, copper, manganese, calcium… Just one tablespoon (about 9g) of whole dried sesame seeds contains about 87.8mg calcium (9% DV ).

2.8 Almond

Almonds are rich in protein, fiber, healthy fats, vitamins, minerals and antioxidants. 28g of almonds provide about 74mg of calcium (7% DV).

2.9 Figs

100g of raw figs contain about 35mg of calcium (4% DV). When dried, the nutritional value of figs increases to 162mg calcium (16% DV).

2.10 Okra

Okra is rich in essential nutrients such as calcium, magnesium and vitamin K, all of which play important roles in bone health.

In half a cup (about 80g) of cooked okra contains 62mg of calcium (6% DV). Okra is also rich in fiber and half of it is soluble fiber in the form of gum and pectin. The soluble fiber in okra helps regulate blood sugar levels by slowing the absorption of sugar in the intestines.