Foods That Contain Calcium and Vitamin D

Foods that contain calcium should be part of our everyday meals because of its health benefits. There are a lot of foods that are rich in calcium. Of which many do not contain dairy, which makes them beneficial for vegans.

Calcium is not only the most abundant mineral in the body it is essential for the general health of the body.

Eating foods that contain calcium is also very important to keep your body functioning in a healthy manner.

So, to prevent calcium deficiency and help keep your calcium levels at a good level, you can eat dairy, as well as a number of other foods.

Healthy Foods that Contain Calcium

There are so many sources of foods that contain calcium, of which you know some or may not even know any, so let’s get started with the listing:

1. Almonds

An almond contains 385 mg of calcium in one cup, which is more than one-third of the recommended daily amount.

It is the same serving which contains 838 calories and almost 72 grams of fat.

So, while fat is healthy and monounsaturated, the calorie count is high, and a person should limit their intake to smaller portions of a quarter cup per serving.

2. Tofu

Tofu tends to be an excellent source of calcium. However, the calcium content varies, depending on the firmness and the brand, and it can range from 275–861 mg per half cup.

To receive the benefits of calcium, read the labeling carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant.

3. Seeds

Seeds have a lot of useful nutrients that’s why they are nutritional powerhouses. Some seeds are many are high in calcium, including poppy, sesame, celery, and chia seeds.

They also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids

Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.

4. Yogurt

Yogurt is among the foods that contain calcium as an excellent source.  There are so many types of yogurt that are also rich in probiotics.

Probiotics are a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption.

Also, Greek yogurt is a great way to get extra protein in your diet; it delivers less calcium than regular yogurt.

5. Chia seeds

Have you tasted chia seed before? If you haven’t, then you need to try it because it is a great source of calcium.

Chia seeds also contain boron, which promotes the health of bones and muscles by helping the body to metabolize calcium, phosphorous, and magnesium.

Always add chia seeds to smoothies or mix them into oatmeal or yogurt for a little added crunch.

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6. Milk 

Milk is another best source of foods that contain calcium and we all know it. Milk is easily absorbable and digestible and is available every time.

One cup (237 ml) of cow’s milk has 276–352 mg, depending on whether it’s whole or non-fat milk. Goat milk is also a rich source of calcium, providing 327 mg per cup (237 ml).

In addition, milk is a good source of proteins, vitamin A, and vitamin D.

7. Cheese

Cheese is another source of foods that contain calcium and proteins.

Your body absorbs calcium from dairy products faster than plant sources, so try to add more dairy products to your diet.

Parmesan cheese has the most, with 331 mg of calcium. It is one of the most delicious and everyone’s favorite sources of calcium.

8. Beans and lentils 

Beans and lentils are generally very nutritious for the body because they are high in fiber, proteins, and other nutrients, but some are rich in calcium too.

Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that you should never out on calcium requirements.

9. Rhubarb

Rhubarb is another food on the list of foods that contain calcium. Rhubarb is also made up of fiber, vitamin K, and smaller amounts of other vitamins and minerals as nutrients.

Rhubarb also contains prebiotic fiber, a type of fiber that can promote the growth of healthy bacteria in your gut.

Calcium is an essential mineral that should be obtained through your diet. If you are running low in calcium, it can lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to your body.

Hence, the key is to consume a balanced amount of calcium as your body requires.

10. Sunflower seeds

The last on the list of foods that contain calcium is sunflower seeds which contain 109 mg of calcium.

These seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health.

Additionally, sunflower seed kernels contain vitamin E and copper; these nutrients can promote bone strength and flexibility and prevent bone loss.

Summary

Foods that contain calcium are important meals we should eat on a daily because they are very healthy.

Calcium is one nutrient that is easy to obtain through the diet. Always aim at consuming 2 or 3 servings of plant-based calcium per day.

It is also a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.