Calcium is the most prevalent mineral in the body and is essential to overall health. You may have heard that calcium helps our bones and teeth, but it also is essential for our nerve and muscle function too. The main way we get calcium is by eating calcium-rich foods, but if we do not eat enough, calcium is taken from the bone leading to fragile bones. For individuals with a dairy allergy (which is one of the top food allergies) or a dietary preference that limits dairy consumption, eating enough calcium can be a concern.
The dietary guidelines suggest an intake of 1,000-1,200mg per day. Though dairy foods such as milk, cheese, and yogurt are most commonly associated with calcium, these are not the only sources. Leafy greens, soy products, beans, and nuts are naturally high in calcium. For example, 1 cup of soybeans provides 515 mg of calcium, which is 52% of the daily value. Packaged food products such as non-dairy milk alternatives, cereals, and fruit juices are fortified with calcium, meaning calcium was added to these foods during manufacturing. Using the nutrition facts label can be a helpful tool to help identify food products with calcium. If a food product contains 5% or less of the daily value for calcium, this is considered a low amount. However, if a food product contains 20% or more of the daily value, that food product is considered high in calcium.
Tips to increase your calcium intake
- Eat a balanced meal pattern following the MyPlate guidelines
- Opt for soy-based dairy alternatives
- Choose tofu and beans as your source of protein
- Pair with excellent sources of vitamin D such as fish, egg, yolks, and fortified milk and cereals to increase absorption of calcium
- Emphasis on hearty green leafy vegetables such as kale, collard greens, and bok choy
Looking for a delicious recipe high in calcium? Try this Sweet and Sticky Tofu with Bok Choy which contains over 25% of your recommended daily intake of calcium per serving!
Written by:
Isabella Ferretti
Dietetic Intern