Calcium-rich foods can be plant-based or of animal origin, with examples including yogurt, milk, spinach, sardines, broccoli, almonds, mussels, flax seeds and chickpeas.
Regular intake of calcium-rich foods can help to improve the structure of bones and teeth, as well as promote muscle strength and contractions, aid in the blood clotting process and maintain blood pH levels.
People with osteoporosis, or with a family history of osteoporosis, as well as children, pregnant women, vegetarians and vegans, should consume many foods with calcium to prevent problems related to hormonal changes and calcium absorption.
List of foods with calcium
Foods that are high in calcium should be consumed on a daily basis for optimal metabolic functioning in the body. Check-out a list of the calcium-rich foods that are plant-based and of animal origin:
Fortified foods are a great alternative for increasing your calcium intake, especially when you do not regularly consume calcium in your diet.
In addition to milk and dairy products, there are other foods that are naturally high in calcium such as almonds, peanuts and sardines.
Daily calcium recommendation
The World Health Organization recommends a daily intake of 1000 mg of calcium per day for healthy adults between 19 and 50 years old. From age 50 onward, the recommended amount increases to 1200 mg per day for women and for adults over 70 years of age.
Between 9 and 18 years of age, 1300 mg of calcium per day is recommended. Calcium supplementation is recommended in specific cases of deficiency or illness, and should be prescribed and monitored by a doctor or registered dietitian.