10+ Calcium Rich Drinks and Foods that best for your health
Calcium (Ca 2+ ) is one of the five most abundant macronutrients in the body. Calcium got its name from the Latin calx (calcis) – “lime, soft stone”. The term calcium was coined by the English chemist Humphry Davy in 1808, when he obtained a new metal during experiments with lime and mercury. In this article you will know an amazing information about Calcium Rich Drinks.
More than 99% of calcium is concentrated in bones and teeth, which is approximately 1.2–1.4 kilograms. And less than 1%, or 1200–1400 milligrams, is contained in extracellular fluid, especially blood serum. There is even less calcium inside cells, but it performs an important function: it transmits signals that trigger cell division, growth, and restoration. In addition, Ca 2+ is needed for the work of cadherins, “gluing” proteins that ensure strong intercellular contacts.
Also calcium:
- maintains bone density;
- helps muscles, including the heart, contract;
- maintains the tone of the vascular wall;
- participates in the transmission of nerve impulses;
- necessary for blood clotting;
- controls blood pressure;
- promotes the release of hormones;
- increases the body’s resistance to infections;
- facilitates digestion.
If the calcium content in the blood drops, the body restores its level in a few minutes. For this purpose, parathyroid hormone is secreted – a hormone of the parathyroid glands. It acts like Robin Hood: it takes calcium from the mineral-rich bones and gives it to the currently calcium-poor blood. Therefore, if you get little Ca 2+ from food , the parathyroid hormone level may be constantly high, and bone tissue will gradually lose its density.
How much calcium do you need per day?
Every day, the body loses about 200 milligrams of calcium in the urine. The intestines must absorb about the same amount from food to maintain the so-called zero calcium balance. The difficulty is that the ability of the intestines to absorb calcium is limited.
How do you know how much Ca 2+ to consume ? Scientists calculated the daily requirement using labeled Ca 2+ isotopes . They then took blood and urine samples to determine how much of the isotope was absorbed from food. Of the total calcium in food, about 30% will be absorbed because about 800 milligrams are excreted in feces. In addition, many factors interfere with calcium absorption, so scientists set the daily requirement “with a margin.”
Tthe Institute of Nutrition of the Russian Academy of Medical Sciences (RAMS) have established the following calcium consumption standards.
| Population category | Recommended daily intake of calcium, mg/day |
|---|---|
| Children under 3 years old | 700 |
| Children from 4 to 10 years old | 1000 |
| Children from 10 to 13 years old | 1300 |
| Teenagers from 13 to 16 years old | 1300 |
| Persons over 16 years of age and up to 50 years of age | 1000 |
| Postmenopausal women or women over 50 years of age | 1000–1200 |
The following people need more calcium:
- Pregnant women – as calcium is required for the growing fetus.
- Adults – if they engage in intense physical activity.
- Teenagers – due to active bone growth.
- Elderly people – if they complain of poor appetite.
- Postmenopausal women – their calcium is absorbed from the intestines worse, but is excreted from the bones and the body more actively.
- Strict vegetarians who do not consume dairy products.
- People with digestive disorders – milk allergy or lactose intolerance.
What drinks and foods contain calcium
To get your daily calcium intake, choose foods from our list. Many can be combined when cooking.
| No. Food Product | Portion | Calcium (mg per serving) |
|---|---|---|
| 1. Yogurt, natural low-fat | ≈ 227 g | 415 mg |
| 2. Calcium-fortified orange juice | ≈ 240 ml | 349 mg |
| 3. Mozzarella, partly skimmed, | ≈ 42 g | 333 mg |
| 4. Sardines, canned in oil with bones | ≈ 85 g | 325 mg |
| 5. Skim milk | 1 cup (≈ 240 ml) | 299 mg |
| 6. Calcium-fortified soy milk | 1 cup (≈ 240 ml) | 299 mg |
| 7. Whole milk (3.25% fat) | 1 cup (≈ 240 ml) | 276 mg |
| 8. Pink salmon, canned with bones | ≈ 85 g | 181 mg |
| 9. Cottage cheese, 1% fat | 1 cup (≈ 210 g) | 138 mg |
| 10. Boiled soybeans | ½ cup (≈ 86 g) | 131 mg |
| 11. Calcium-fortified breakfast cereals | 1 serving | 130 mg |
| 12. Spinach, boiled and squeezed | ½ cup (≈ 90 g) | 123 mg |
| 13. Vanilla ice cream | ½ cup | 103 mg |
| 14. Fresh turnip tops, boiled | ½ cup | 99 mg |
| 15. Kale (curly cabbage) fresh, boiled | 1 cup | 94 mg |
| 16. Chia seeds | 1 tablespoon | 76 mg |
| 17. Chinese cabbage (pak choi) fresh | 1 cup | 74 mg |
| 18. Beans, motley, canned, drained | ½ cup | 54 mg |
| 19. Whole grain bread | 1 slice | 30 mg |
| 20. Broccoli raw | ½ cup | 21 mg |
1. Milk
Milk and dairy products are one of the main sources of calcium. It covers approximately 21–23% of the need for calcium, and it does not matter what kind of milk you drink – cow, soy or almond. Calcium is absorbed better from milk due to vitamin D and milk proteins – lactose and casein. Vitamin D is especially important , as it regulates the absorption of calcium ions in the intestine and enhances its reabsorption in the renal tubules, and also stimulates bone mineralization processes.
Tip: Milk can be used not only with porridge for breakfast, but also combined with any dishes or made into smoothies with fruits and seeds.
2. Yogurt
Greek yogurt has almost half the calcium of milk, so you can eat two servings a day: for breakfast and as a snack at night. The most calcium can be obtained from a serving of natural low-fat yogurt – it contains 32% of the daily value.
Tip : Add yogurt to granola and berries, or season with spices and olive oil and use as a sauce or dressing. Yogurt can also replace sour cream in many dishes.
3. Fish
Salmon and trout also provide good calcium absorption because they contain protein and healthy fats. Scientists have calculated that 1 gram of fat promotes the absorption of 10 milligrams of calcium.
To get enough calcium, choose fish that is low in phosphates — salts of phosphoric acid. They are added to fish, seafood, and meat so that the product does not spoil quickly and remains juicy even after defrosting and cooking. There is another reason to “stuff” fish with phosphates: it will weigh more because it will retain more moisture. But because of this, its nutritional value decreases, and it is precisely because of phosphates that calcium is poorly absorbed.
Advice : How to tell if the manufacturer has added too many phosphates:
- Check the label – phosphates are hidden behind the designations E338–E341, E450–E452.
- Look at the fillet – if it is too “beautiful”, smooth and shiny, it most likely contains a lot of phosphates.
- Take a sniff – if there is no fishy smell or it is weak, this is also due to phosphates.
4. Cheese
The protein in its composition helps the body absorb calcium. Scientists believe that the main role in this belongs to casein, a protein in dairy products. Casein phosphoproteins are formed from casein in the intestines – short protein fragments that bind calcium and help it be absorbed into the blood.
Protein Content of Popular Cheeses
| Cheese | Protein (g/100 g) |
|---|---|
| Parmesan | 35.8 g |
| Pecorino Romano | 31.8 g |
| Gruyere | 29.8 g |
| Swiss cheese | 27.0 g |
| Gouda | 24.9 g |
| Goat cheese | 21.6 g |
Tip : Cheese can be used as a snack or added to sandwiches and rolls.
5. Cottage cheese
It is low in calories, but rich in protein and important nutrients, including calcium. Cottage cheese is made from pasteurized cow’s milk: when the milk sours, the protein coagulates, forming curd grains. These are the basis of cottage cheese.
Tip : To get the most benefit, choose low-fat (1%) or regular-fat (classic) cottage cheese. Although the low-fat option seems appealing, it has less protein and is not as filling.
6. Soybeans
Soy also increases the protein content of dishes, such as soups, salads, or homemade soy cutlets. Soy is used to make tofu, a product that replaces meat for vegetarians. A serving of firm tofu (half a cup), prepared with calcium sulfate, contains 253 milligrams of calcium. This amount can cover no more than 19% of the need for this element. Soybeans contain almost half as much calcium.
Tip : Add tofu to soups, salads, vegetable stews, smoothies, or breakfast scrambles. Boiled or steamed edamame (young soybeans), lightly sprinkled with sea salt, is another tasty and nutritious snack.
7. Vegetables
Vegetables also contain calcium, but some of them contain substances that prevent the body from absorbing it. One such substance is oxalic acid. It binds to calcium in the intestines and turns it into an insoluble form that the body cannot absorb.
Examples of vegetables high in oxalates:
- spinach;
- rhubarb;
- sweet potato;
- beans;
- greens.
Although these foods contain a lot of calcium, it is poorly absorbed. For example, only about 5% of the calcium in spinach is absorbed.
Advice : It is better to eat broccoli or cabbage, which have almost no oxalates. Up to 40% of calcium is absorbed from these vegetables, despite the fact that there is less of it there than in spinach.
8. Chia seeds
100 grams of chia seeds contain almost twice as much calcium as a cup of cow’s milk. But you’re unlikely to eat that much in one sitting, so instead, add an eighth cup of the seeds to other foods to get another 150 milligrams of calcium.
Tip : Add chia seeds to yogurt, cereal, smoothies, baked goods, or make chia pudding. If you make a smoothie, let the drink sit. The seeds will absorb moisture and be better absorbed.
9. Orange juice
Regular freshly squeezed orange juice contains virtually no calcium, only 27 grams. But many manufacturers additionally enrich their juices with vitamins and minerals. Thus, one cup of fortified orange juice can already contain about 350 milligrams of calcium – this is more than a third of the daily requirement for it.
10. Ready-to-eat breakfasts
Nutritionist Steph Magill told Forbes that many breakfast cereals are fortified with calcium. For example, you can find instant oatmeal that contains 351 milligrams of calcium per 100 grams of product.
11. Ice cream
In many countries there is calcium-enriched ice cream, from which the mineral is absorbed no worse than from milk. However, in Russia you have to look hard to find this.
Advice : Ice cream must be vanilla, chocolate will be less useful. It’s all about oxalates, which, in addition to cabbage, are also present in cocoa beans.
Is it true that water contains calcium?
Yes, and drinking, spring and mineral water. Of course, the latter is in the lead (after all, calcium is a mineral). Let’s compare: in the bottled water category, mineral water showed the highest average calcium concentration – 208.3 milligrams per liter, in spring water – 21.8 milligrams per liter. In purified bottled water, the calcium concentration is insignificant. Some mineral waters contain more than 40% of the recommended daily calcium intake, and one glass of such water per day will satisfy almost 7% of the daily requirement.