In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling 1. Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available. Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds. Seeds also deliver protein and healthy fats.
For example, chia seeds are rich in plant-based omega-3 fatty acids 4. Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. Most cheeses are excellent sources of calcium. Softer cheeses tend to have less. As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources 8.
Cheese also delivers protein. Cottage cheese has 23 grams of protein per cup 9. Dairy may have additional health benefits. For example, one review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes However, keep in mind that full fat cheese can be high in saturated fat and calories.
Certain cheeses also contain a lot of sodium , which some people may need to limit. Despite being high in saturated fat and calories, eating dairy may lower your risk of heart disease. Yogurt is an excellent source of calcium. Many types of yogurt are also rich in probiotics , a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes 17 , Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
These oily fish also provide high quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin 21 , While seafood may 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 Sardines and canned salmon are exceptionally nutritious choices. Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium.
Interestingly, beans are credited with many of the health benefits associated with plant-based diets. In fact, research suggests that beans may help lower LDL bad cholesterol levels and reduce your risk of developing type 2 diabetes Beans are highly nutritious. Of all nuts, almonds are among the highest in calcium.
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Please try again. Something went wrong on our side, please try again. Show references Beto JA. The role of calcium in human aging. Clinical Nutrition Research. National Institutes of Health. Accessed Oct. Marks AR. Calcium and the heart: A question of life and death. The Journal of Clinical Investigation. Calcium and your bones. National Osteoporosis Foundation.
A guide to calcium rich foods. What is osteoporosis and what causes it? Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. ART Home Boost your calcium levels without dairy? Legal Conditions and Terms Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Advertising Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission.
Advertising and sponsorship policy Advertising and sponsorship opportunities. Dairy foods contain neither. In general, the higher the oxalic acid content of a food, the lower the rate of calcium absorption. So calcium bioavailability is low from both American and Chinese varieties of spinach and rhubarb, intermediate from sweet potatoes, and high from low-oxalate vegetables such as kale, broccoli, and bok choy.
An exception to this generalization is soybeans, which are rich in both oxalate and phytate, yet have a relatively high calcium bioavailability.
They contain a lot of calcium and this combined with a good absorption rate means that a serving of milk, cheese, or yogurt provides more absorbable calcium — about mg — than any other natural food.
Four and a half servings of broccoli, two and a half of bok choy, three of kale, sixteen of spinach, for example. A new U.
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