How can I boost my calcium intake?
Written by:
Rheumatologist
Published: 09/10/2017
Edited by: Emily Lawrenson
Calcium is certainly a buzzword when it comes to health and your bones – it’s pretty much common knowledge how important the nutrient is when it comes to encouraging our development and growth. One of the most common associations, though, with calcium and food, is dairy products…but did you know that there are actually many other ways to increase your calcium intake? Dr Taher Mahmud of the London Osteoporosis Clinic discusses calcium-rich foods, and how we can include them in our diet to improve our bone health.
How does calcium help our bones?
Calcium forms an integral part of our bone structure. In fact, 99% of the calcium in our bodies is actually found in the teeth and bones. In a healthy body, small quantities of calcium are removed from the bones, and replaced with new calcium on a regular basis. We need to take in new calcium to keep this structure, as if the bones receive less calcium than is taken away, it leads to a calcium deficit and bones become weaker, making them prone to breaks and fractures. You can find out more about how much calcium your body needs here, as the recommended amount varies depending on age, gender, and other factors.
Calcium is not only good for our bones, but it also helps the body to regulate blood pressue,
How can I increase calcium in my diet?
While dairy products remain one of the best sources of calcium, it is not just found in cheeses, yoghurts, and milk. In fact, you may be surprised by the amount of foods which you can fit into your diet in order to reach the recommended level. The average intake of calcium for an adult over the age of 19 should be around 700mg per day. A plain, low-fat yoghurt (120g size) usually contains about 220mg of calcium. So what else can we be eating to improve our calcium intake, and which foods are calcium-rich?
Dark green, leafy vegetables
Leafy green vegetables which are darker in colour, such as okra, cabbage, kale, collard greens, and turnip leaves are rich in calcium. Vegetables such as bok choy are not only full of calcium, but they are also a great source of potassium and vitamins such as vitamin A & C. 100g of (raw) kale contains roughly 150mg of calcium, whilst also being packed full of other healthy vitamins and nutrients.
Fish (where bones are eaten)
Pilchards, sardines and canned salmon can be a good source of calcium, with sardines also providing a healthy dose of vitamin D – a difficult vitamin for the body to get through food. In a small can (roughly 100g) of sardines, you can find an amazing 351mg of calcium. While canned salmon might not be as popular as fresh, just half a tin contains around 232mg of calcium. Canned salmon also makes for a significant chunk of your daily recommended protein.
Tofu
Vegetarians, vegans and meat-eaters alike should celebrate the calcium content of tofu. It’s a great source of the nutrient, and is a versatile ingredient which can be used in many types of dishes, in many different ways. 100g of tofu contains around 250mg of calcium.
Nuts, such as almonds
Almonds are great for your health in general, with a high protein content. In moderation, almonds can be a good source of calcium, with 20 almonds (plain, not salted) providing you with about 100mg. Other nuts & seeds, such as sesame seeds and brazil nuts are another way to get some calcium into your system.
Calcium-fortified foods
Many products are now fortified with calcium to help us reach our daily recommended amount. Orange juice, cereals, some soymilks (check the label), and calcium enriched flours and grains can be found on many supermarket shelves. Even water can be fortified with certain nutrients, so check the label if you’re searching for a way to get extra calcium into your diet.
If you don’t eat dairy products, calcium-fortified foods may be another way to make sure you get enough in your diet, without having to rely on supplements. Even if you do eat dairy products, you should be looking to vary your diet and get your calcium and other nutrients from various sources, for a healthy, balanced approach.