Calcium (abbreviated Ca) plays an important role in the body, especially in bone and teeth organization in the form of calcium phosphate. Calcium salts are an indispensable component in blood and cells and tissues.
Calcium deficiency due to low intake or its malabsorption will cause soft bones, rickets, disorders in the process of ossification and mineralization of teeth, disorders in the process of calcification of bones and teeth and deformities of bones.
Calcium supplementation is a method to help strengthen bones and teeth from the inside, prevent osteoporosis, protect teeth from bacteria and maintain brightness and healthy tooth enamel.
Role of Calcium in the Body
It is not only important for the formation and development of bones, but also for healthy muscles, nerves and heart. Therefore, it is necessary to supplement daily to get enough calcium throughout life.
There are many different reasons why elderly people reduce it’s absorption such as:
- Due to aging (older people have a harder time absorbing this mineral than younger people).
- Less exercise outdoors. Many elderly people are afraid to go outdoors, so they are less exposed to the sun. Since then, the conversion from pre-vitamin D under the skin to vitamin D is reduced.
- Diet lacking calcium.
- Use medicine. Medications such as corticosteroids affect the absorption of calcium by the body.
When its deficiency, bone density will gradually decrease, leading to osteoporosis. Bones become weak, spongy, and fragile even from a slight impact. Therefore, calcium supplementation for all ages, especially the elderly, is necessary. Eating more calcium-rich foods is also a way to prevent its deficiency.
First of all, this mineral should be supplemented with food: Eat foods rich in calcium and easily absorbed (cow’s milk, soybeans, sesame, shrimp, fish, crab, oysters), eat foods rich in vitamin D (egg yolk, liver of animals, salmon), because vitamin D helps absorb calcium better, should be out in the sun more in the early morning for the body to synthesize more vitamin D…
Top 15 Best Foods Rich in Calcium
1. Products made from Milk
Dairy products such as milk, cheese or yogurt are all calcium-rich foods. They contain lots of nutrients and is a typical staple foods in a healthy diet.
According to nutritionists, one cup of milk contains about 305mg of calcium. For adults, the average recommended calcium requirement is 1000mgper day. So, you can drink several glasses of milk a day to meet the recommended needs for your body. However, there are also foods that are very rich in calcium and you can consider using them as an alternative to drinking milk.
Cow’s milk can help build stronger bones. In addition, cheese and yogurt help increase resistance, lower blood pressure, help maintain a good weight, reduce the risk of diabetes and the risk of some diseases such as cancer. Milk is a source of high energy for the body. This is very important in life, especially for athletes and the elderly.
Almonds are the nut with the highest amount of calcium in the group of nuts. Each 100g of nuts contains 815mg of Ca, enough to meet this mineral needs of adults in a day. Most of the nuts contain high energy, so eating a maximum of about 1 cup a day is enough, do not eat too much.
Moreover, almonds also contain unsaturated fats that are good for the cardiovascular system.
You can also eat crabs to supplement them for the body. According to research, 100g of field crab will have about 120mg of calcium and 100g of sea crabs has about 141mg of Ca.
High in protein, low in fat, its flesh contains a lot of zinc, vitamins C and A, which help strengthen bones and immunity to the body. Recent research shows that consuming an appropriate amount of zinc will help you increase immunity and reduce the risk of respiratory diseases.
Eat one crab a week!
4. Cereals and especially Oats
Among cereal grains, oats have the highest calcium content, about 7.5 times more than white rice. Although the absorption rate of this mineral in oats is considered to be lower than that in milk, it is a useful food for the prevention of calcium deficiency. The best way to prepare is to cook oatmeal with black sesame seeds to help supplement calcium better.
You should also use oats with almond milk to increase the amount of calcium absorbed into the body. In 1 cup of almond milk served with half a cup of oats can provide you with about 300-400mg of Ca.
100g of kale provides about 254mg of Ca. Kale belongs to the cruciferous vegetable family. The green color of the leaves contains antioxidants that can prevent or delay cell damage.
Kale is also low in calories, only 35 calories per 100g. Chopped kale can be eaten in salads, sautéed or steamed vegetables as a side dish.
Kale is not only a calcium-rich food, but it also contains all the nutrients your body needs: each serving contains only 30 calories and still provides just the right amount of vitamin C and vitamin A needed by the body. In addition, Kale also provides a significant amount of vitamin K, which is beneficial for people with hemophilia.
6. Bok Choy
There are many green vegetables that can supplement calcium very well, especially Bok Choy and amaranth, which are considered two vegetables with even higher calcium levels than milk. In addition, vegetables also contain a lot of calcium to help absorb minerals and vitamin K. When eating vegetables, boil or cook whole water will increase the absorption rate of this mineral better.
In 100grams of Bok Choy contains 118mg of Ca. The content of calcium and phosphorus are two main components in Bok Choy that help protect the joint system, fight osteoporosis and help the bone structure become stronger. On the other hand, iron and zinc will also work to maintain a stable amount of collagen in the bones.
Salmon is one of the foods that contains more calcium than you think. We know fish is an incredibly nutritious food, high in omega-3 fatty acids and vitamin E. Salmon is a fish rich in calcium along with other nutrients. In 170g of Salmon, there are about 350mg of this mineral meeting the daily calcium requirement. Even if you use canned Salmon, they provide even more: a 142g Salmon can contains 350mg this mineral.
Salmon also has other health benefits such as aiding weight loss, treating depression, improving skin health, boosting natural energy,…
In 100g of Sardines will contain about 60mg of this mineral. Therefore, Sardines are the best source of calcium besides milk. Sardines bones contain the most calcium, so you should eat the whole fish and choose brands that prepare fish with the bones on.
In addition to calcium, Sardines are also an excellent source of vitamin B-12. Vitamin B-12 is an essential nutrient for healthy brain and nervous system development.
Sardines also contain vitamin D – a vitamin that is essential for bones and is especially difficult to absorb through other foods.
9. Chia Seeds
This tiny seed contains a very high amount of this mineral. According to calculations, 100g of chia seeds contain up to 631mg of calcium. Studies have found that Chia Seeds contain 6 times more calcium than milk. Just about 3 teaspoons of Chia Seeds contain 233 mg of Ca, a dose equivalent to the amount of calcium found in 1 cup of milk (299mg).
Therefore, Chia Seeds are now considered a milk substitute for adults and children who are lactose intolerant in milk.
Combine them with yogurt or smoothies are also very interesting!.
10. Soybeans and Tofu
Soybeans contain a lot of nutrients such as calcium, protein, lipid, many vitamins and nutrients. According to research, using one cup of soybeans (about 155g) will meet about 10% of daily needs. In addition, they also provide protein and a small amount of vitamin B9 for the body.
Tofu, when processed, has a higher content than 126g per serving, the body will absorb about 86% of the daily calcium requirement. Using tofu instead of meat pieces, cooked with vegetables will increase its absorption more efficient.
Orange is a fruit that contains a lot of vitamin C and calcium necessary for the body that we can easily use in our daily menu. Every day you should drink a glass of orange juice. One large orange contains 74mg of Ca, while a glass of calcium-fortified orange juice contains 300mg to have enough it to help strong teeth.
Other health benefits of Orange Juice include improving immunity, boosting the health of pregnant women, burning body fat quickly by improving metabolism…
Most green leafy vegetables are healthy. Spinach is the king of green leafy vegetables thanks to its many healthy benefits. It is rich in calcium, one cup of spinach contains about 394mg of Ca. Other health benefits of spinach are improving hemoglobin levels, promoting energy, improving digestive health, boosting metabolism…
Shrimp is a food rich in calcium, especially Prawns. In 100g shrimp contains:
+ Sea shrimp: 79mg of Ca
+ Prawns: 1120mg of Ca;
+ Dried shrimp: 236mg of Ca.
Calcium in the composition of shrimp is very high, many people who want to supplement this mineral choose shrimp as an essential food. However, not everyone knows which part of the calcium in shrimp is concentrated. In fact, the main source of shrimp will be mainly in the shrimp meat, shrimp legs and claws.
14. White Beans
Studies show that the content of protein, fat, fiber, calcium, folate and vitamins, especially low in fat, white beans have a very good effect for people with high blood fat, hypertension, diabetes, fatigue, back pain, kidney weakness, eat less.
White beans have high nutritional content, especially rich in vitamins. In 100g of white beans, there are 160 mg of this mineral, which has the effect of preventing osteoporosis. White beans are a low-fat food and are also rich in iron. Can be made into soup or salad or eaten as a side dish.
15. Ricotta Cheese
Cheese is also an effective source of calcium. In 28g of cheese can provide about 5% of daily calcium needs. In addition, the protein, fat and calories in cheese also work to reduce the risk of cardiovascular diseases and type 2 diabetes.
Many people like cheese foods like pizza, pasta… and cheese is a dairy product that contains a lot of calcium. Ricotta Cheese is healthy and contains about 380mg of this mineral per serving.
So you can add Ricotta Cheese to your dish to make it even healthier!.
How much Calcium is Needed by the Body?
It always needs to be supplied to the body throughout all stages of life. This mineral requirements increase during childhood growth, pregnancy and lactation. According to the recommendations of the US National Institutes of Nutrition, each day adults and children need about 500mg of this mineral, especially pregnant and lactating women need twice as much (1,000-1200mg/day/person). .
Vitamin D helps the body absorb calcium better, so you should eat more foods rich in vitamin D (egg yolks, animal liver, salmon), should be out in the sun more in the early morning for the body to synthesize more vitamins D..
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There are many calcium supplements for the body besides milk that you may not know. Calcium is an essential mineral for the body, so you should get it adequate, daily as recommended for good health. Please refer to various ways of processing and dishes to take care of the health of yourself and your family.
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