3108 best food sources for canxi
Photo: Montclair Breast Centre

Most adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, according to the National Institutes of Health (NIH) in the United States. This amount of calcium is present in about three 8-ounce glasses of milk.

And here are the top 9 best foods sources for calcium:

Cheese and cheese-based dishes

Amount of calcium per average portion size:

30g parmesan cheese – 300mg

40g edam/gouda – 300mg

60g paneer cheese – 300mg

30g cheddar cheese/low-fat hard cheese – 200mg

30g halloumi – 200mg

80g cottage cheese – 100mg

40g camembert – 100mg

3310 best food sources for canxi1
Photo: Everyday Health

Find more cheese recipes: A cheeseboard may be the most obvious serving suggestion, but dishes made with cheese also count towards your daily totals, such as cheese omelettes, quiches made with cheese and egg, and dishes with cheese-based sauces like macaroni cheese or cauliflower cheese, as cited by BBC Good Food.

Milk – skimmed, semi-skimmed, whole and soya

Amount of calcium per average portion size:

200ml milk (skimmed/semi-skimmed/whole) – 240mg

200ml soya milk (calcium-fortified) – 240mg

Drink milk on its own or paired with low-sugar cereal or muesli. Milk-based drinks such as malted milk, hot chocolate or milkshakes also count, but be aware that the sugar in these can be quite high. Porridge made with milk is a good breakfast option, while rice pudding is a classic milk-based dessert.

Chia seeds

3423 best food sources for canxi
Photo: PakMag

Chia seeds and soy milk are plant-based sources of calcium. Amount of calcium per average portion size:

A single ounce, or 2 tablespoons – 179 mg of calcium.

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

Add chia seeds to smoothies or mix them into oatmeal or yoghurt for a little added crunch.

Yogurt – plain, low-fat and soya

Amount of calcium per average portion size:

125g yogurt (low-fat, plain and calcium-fortified soya) – 200mg

47g ‘mini pot’ fortified fromage frais – 50mg

Tofu – firm, soft or silken (calcium-set)

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Photo: Verywell Fit

Amount of calcium per average portion size:

120g tofu (steamed or fried) – 200mg

Find more tofu recipes. Tofu is an extremely versatile ingredient and makes a great addition to curries, stir-fries and even cannelloni.

Canned fish – sardines and salmon

Amount of calcium per average portion size:

50g sardines (canned) – 200mg

105g tinned pink salmon – 100mg

Find more sardine recipes: Canned fish is a useful storecupboard addition and increases your calcium intake too. Thrifty sardines are great in pasta dishes or on toast, while tinned salmon is delicious in salads or quick & easy fishcakes.

Dried figs

3714 best food sources for canxi3
Photo: Pinterest

Amount of calcium per average portion size:

About eight figs, or 1 cup – 241 mg of calcium.

Figs make a great sweet treat and are rich in fibre and antioxidants. Try them as a midday snack or crush them into a creamy jam, OSTEOPOROSIS cites.

Some fruit, vegetables and pulses

Amount of calcium per average portion size:

2 dried figs – 100mg

200g baked beans – 85mg

70g red kidney beans (canned) – 50mg

90g green or French beans – 50mg

95g green or white cabbage – 50mg

110g broccoli (steamed) – 50mg

40g watercress – 50mg

400g tinned tomatoes – 50mg

8 dried apricots – 50mg

1 large orange – 50mg

Eating a variety of fruit and vegetables is important for good health – but the ones highlighted above can also contribute towards your daily calcium total. Try our recipes for green beans, cabbage, broccoli and tinned tomatoes.

Sunflower seeds

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Photo: Health Line

Amount of calcium per average portion size:

A single cup of sunflower seed kernels – 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. In addition, sunflower seed kernels contain vitamin E and copper. Together, these nutrients can promote bone strength and flexibility and prevent bone loss.

However, sunflower seeds can contain high amounts of added salt, which depletes the body’s levels of calcium. For optimal health benefits, choose raw, unsalted seeds.

How much calcium should we be aiming to consume each day?

Daily RNI (Reference Nutrient Intake) of calcium according to age:

0-12 months (non-breastfed only) – 525mg

1-3 years – 350mg

4-6 years – 450mg

7-10 years – 550mg

11-18 years – boys – 1000mg

11-18 years – girls – 800mg

Adults (19+) years – 700mg

Pregnant women – 700mg

Breastfeeding women – 700mg + 550mg
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