7 Surprising Sources Of Calcium

Crucial for building strong bones, keeping teeth healthy and even cutting your risk of certain cancers, calcium is one of the most important minerals out there. So how can we ensure we’re getting enough? We all know milk is rich in the nutrient, but dairy isn’t the only source – it’s also present in a number of other foods. Here are some calcium-rich foods you might not know.

How Much Calcium Do We Need?

According to the NHS, adults aged 19 to 64 need 700mg of calcium each day – and women who are breastfeeding need an extra 550mg daily. The British Dietetic Association advises post-menopausal women and men over 55 up their intake to 1200mg, as bone density begins to decrease. It’s worth noting that the body needs vitamin D to absorb calcium, so it’s important to ensure you’re getting enough of that too (this comes from the sun as well as foods including oily fish and mushrooms).

Why Is It Important?

Calcium plays a vital role in many of the body’s functions. It’s needed to circulate blood, release hormones and move muscles, as well as being crucial for tooth and bone health. As a result, a lack of the mineral can lead to bone disorders, such as rickets in children and osteoporosis in older people. Recent research also found increased calcium intake can lower your risk of colorectal cancers by 17 percent.

Food Sources Of Calcium

Most people should be able to get enough calcium in their bodies by eating a varied, balanced diet. Dairy foods like milk, yoghurt and cheese are rich in the mineral, but it’s widely available in other foods too.

Figs

Renowned for their sweet taste and chewy texture, figs are a versatile fruit that feature in everything from jams to salads. As well as being high in antioxidants, magnesium and potassium, they’re rich in calcium – every 100g of the fruit contains around 162mg.

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Rhubarb

The pretty pink vegetable is trending right now, but did you know it’s also a good source of calcium? One stalk contains 43.9 mg of the mineral – although it’s worth noting the body can only absorb a small amount of it, as rhubarb contains oxalic acid, which blocks some absorption. 

Broccoli

Leafy greens are high in calcium, but some allow higher absorption than others. For instance, one cup of cooked spinach contains 100mg, but only five percent of this can be absorbed. In contrast, one cup of broccoli contains around 45mg, but the absorption rate is much higher at around 50 to 60 percent.

Okra

Don’t overlook okra next time you’re browsing the supermarket aisles: the green vegetable is packed full of nutrients, including 96mg of calcium per each 80g serving. It’s great simply roasted with olive oil, or cooked in a hearty curry.

Almonds

Many nuts contain calcium, but almonds are particularly high in the mineral, containing 260mg per 100g. They’re perfect as an afternoon snack, or for adding crunch and flavour to baking recipes.

Sardines

Being an oily fish, sardines are a good source of those all-important omega 3s, but they’re also packed with calcium. Half a tin (50g) contains an impressive 340g of the mineral, which is almost half your daily requirement. 

Sesame Seeds

An easy way to up your calcium intake is by sprinkling some sesame seeds on your veggies. Just one tablespoon contains 80mg of calcium (alongside lots of other goodness, including fibre, antioxidants and healthy fats).