Get to know the types of high-calcium foods

Eating high-calcium foods is very good for maintaining healthy bones and teeth. With adequate calcium intake, your risk for osteoporosis will be lower. Know what foods are rich in calcium, so that your daily calcium needs can be met.

UMMATIMES - Calcium is one of the important nutrients for the body. In addition to healthy bones and teeth, calcium also plays an important role in maintaining heart health, improving blood flow, and maintaining muscle and nerve function.

These benefits can be obtained if the daily calcium needs are met properly. The following is the daily calcium adequacy rate recommended by the Indonesian Ministry of Health:

  • 200 mg for infants aged 1–5 months
  • 270 mg for infants aged 6–11 months
  • 640 mg for children 1–3 years old
  • 1,000 mg for children aged 4–9 years and adults
  • 1,200 mg for teenagers and the elderly
  • 1,400 mg for pregnant and lactating women

Various High-Calcium Foods

In order for calcium needs to be met every day, you can consume the following high-calcium foods:

1. Milk

Cow's milk and goat's milk are the best sources of calcium from dairy products. In addition, calcium in milk is generally more easily absorbed by the body.

The calcium content in 1 cup of cow's milk can reach 275-350 milligrams, while the amount of calcium in a cup of goat's milk is estimated at 330 mg.

This amount is equivalent to about 27-35% of the recommended daily calcium requirement. Apart from being a source of calcium, milk is also rich in protein, vitamin A, and vitamin D.

2. Yogurt

All types of yogurt, especially low-fat yogurt, is a good source of calcium for the body. In 1 serving or the equivalent of 250 grams of yogurt, there are approximately 260 milligrams of calcium. This amount can already meet about 25% of the daily calcium needs of adults.

In addition, yogurt also contains good bacteria or probiotics that are useful for maintaining body metabolism and healthy digestion. Yogurt is also good for consumption to reduce the risk of type 2 diabetes and heart disease.

3. Cheese

Almost all types of cheese are high-calcium foods. However, compared to other cheeses, parmesan cheese is generally higher in calcium.

In 30 grams of parmesan cheese, there are about 330 mg of calcium, equivalent to 33% of the recommended daily intake of calcium for adults.

4. Green vegetables

Spinach, radishes, mustard greens, okra, broccoli, and bok choy are green vegetables that contain lots of calcium. However, some of these high-calcium foods contain oxalates. Oxalate can inhibit the absorption of calcium by the body.

Therefore, in order to keep your calcium intake fulfilled, you also need to eat other high-calcium foods, besides vegetables.

5. Seafood

Seafood such as sardines, tuna, anchovies, and salmon are also rich in calcium. In addition, this type of fish also contains protein and omega-3 fatty acids which are good for heart, brain and skin health.

6. Nuts and seeds

Other high-calcium foods include nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds. In addition to calcium, nuts and seeds are also rich in other nutrients, such as fiber, protein, iron, zinc, folate, magnesium, and potassium.

Processed foods made from soybeans, such as tofu and tempeh, are also high in calcium. This food is even one of the best sources of calcium for people on a vegetarian diet.

7. Calcium-fortified foods

Some examples of calcium-fortified foods are cereals, breads, and oatmeal. Make sure you read the packaging label to make sure the product is a calcium-fortified food product.

In addition to eating high-calcium foods, taking calcium supplements can also be an option to meet daily calcium needs, especially if you don't get enough calcium from your diet or you suffer from osteoporosis.

However, make sure you consult your doctor first before taking calcium supplements. This is important so that the doctor can determine the dose of calcium supplements according to your condition. In addition, the doctor can also suggest other high-calcium food options that you can consume.