Top ten calcium foods you should be eating

Calcium is required for the normal development and maintenance of the skeleton, and also plays a essential role in various body functions. Men between the ages of 19 and 70, and women between the ages of 19 and 50, are recommended to consume 1000mg of calcium from their diet every day.1Men 70 years and over, and women 50 and over, require 1300mg a day to support their body’s needs.1 The following foods are especially rich in calcium and can help you meet your daily calcium requirements:

  1. Milk (or milk substitutes) – Milk provides a rich and absorbable source of calcium with one cup containing approximately 300mg.2 For people with allergies or intolerances, calcium fortified soy milk provides a similar amount.2
  2. Yoghurt – A 200g tub of yoghurt provides 300mg of calcium.2
  3. Beans – Half a cup of white beans contains 113mg of calcium and half a cup of red kidney beans contains 41mg.3 Beans also contain phytic acid, a component that can reduce how much of the calcium is absorbed into the body. For this reason, you may need to consume more of this food to meet your calcium requirements.3
  4. Tofu – Half a cup of tofu provides around 250mg of calcium.3
  5. Bok choy – A half cup serve of cooked bok choy contains approximately 79mg of calcium. Although bok choy is a good choice of greens for calcium consumption, it contains a small amount of oxalic acid, a food component that can hinder calcium absorption, potentially reducing the amount of calcium absorbed into the body.3
  6. Broccoli – A cup of cooked broccoli delivers around 45mg of calcium, 50-60% of which should be absorbed.2
  7. Kale – Half a cup of cooked kale supplies 61mg of calcium. As kale also contains oxalic acid, a calcium blocker, you may need to consume more to meet your calcium needs.2
  8. Cheese – Cheese is another dense and absorbable source of calcium. A 40g portion of feta, cheddar and edam provides approximately 144mg, 296mg and 318mg respectively.4
  9. Nuts and seeds – Brazil nuts, almonds, hazelnuts, walnuts, sesame seeds and unhulled tahini paste are all good sources of calcium.4 One tablespoon of sesame seeds contains 80mg, while 12 almonds provides about 60mg.4
  10. Salmon or sardines – Sardines and salmon (with soft edible bones) should be included in a healthy diet for good bones. Half a cup of canned salmon delivers approximately 400mg of calcium.2

If you’re finding it difficult to meet your calcium requirements through diet alone, it’s important to consider a calcium supplement to ensure your body’s needs are met.