The more calcium, the better your health

Jul 26th, 2021 | By | Category: Food

Calcium is very important for your health. In fact, you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.

Many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu, and various food fortified with calcium:

  • Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery, and chia seeds. Seeds also deliver protein and healthy fats. For example, chia seeds and flax seeds are rich in plant-based omega-3 fatty acids. Sesame seeds have 9 percent of the RDI (Reference Daily Intake, used in nutrition labeling on food and dietary supplements) for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
  • Yogurt is one of the best sources of calcium, providing 30 percent of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients.
  • Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs 35 percent of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21 percent. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin. While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
  • Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8 percent of the RDI. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.

 

Dr. Loretta T. Friedman, who wrote this article, is a clinical nutritionist

Smelly and oily? Yes. But sardines are also a source of calcium, plus high-quality protein.

and an expert in women’s health. 

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