It’s common for adults to have trouble getting enough calcium in their diet, which is why calcium supplements are so popular. But there are a few ways to increase your calcium levels through your diet, too. If you’re concerned you might have a calcium deficiency, try to incorporate these calcium-rich foods into your diet on a daily basis. As a bonus, these foods feature additional health benefits and taste great!
Kale is a good source of calcium that you can easily add to your diet. One cup of cooked kale has about 94 mg of calcium, and this makes a nutritious snack or dinner side. If you don’t want to cook your kale, consider eating it raw in a salad. You can even make crispy kale chips by broiling this calcium-rich food in the oven and then topping with your favorite seasonings.
Yogurt is just good on its own, as it comes in so many varieties these days. It’s an easy way to get more calcium on a regular basis, since fat-free plain yogurt has as much as 488 mg of calcium. You can eat it by itself as a snack or dessert, or sprinkle granola or dry cereal over it and eat it for breakfast. Another tasty option is to mix yogurt with fruit—such as your favorite berries—to turn it into a delicious calcium-rich smoothie. You can even dip fruits or vegetables into yogurt, or use it as a topping for pancakes or waffles. Your options are pretty much endless!
Another easy way to add calcium to your diet is by using flaxseed oil. Though this is not the type of oil you can cook with, it is perfect as salad dressing—especially over kale! Its nutty flavor just might be the motivation you need to eat salad every day so you can improve the nutrients you get in your diet.
So many seeds have more calcium per serving than you might expect. For example, 1 tbsp of sesame seeds has 100 mg of calcium. You can eat a handful of these, or sprinkle them on your kale salad. You can even bake with crushed seeds, since you can add them to the meat of your choice to make breading. This way, you can get your whole family to eat more calcium at dinnertime!
Almonds are a healthy, filling snack. They also happen to be a great source of calcium, since you’ll get 50 mg of calcium when you eat 10 of them. Like seeds, you can crush these up to add to meat if you don’t just want to eat them by the handful.
If you’ve never tried tofu, its calcium content should convince you to change that. With 350 mg of calcium in half a cup of tofu, this is a quick way to get more of this nutrient in your diet. You can simply cut it up and then sauté it for a nice addition to a pot of chili. You can also add it to stir-fry for dinner.
When you think of black-eyed peas, a band with some catchy songs might come to mind. But nutrition experts think of calcium-rich foods when they hear about black-eyed peas, since 1 cup has 211 mg of calcium. Feel free to add them to your chili or just about any other dish you’re making for lunch or dinner.
Canned fish is a great source of calcium. After all, a 1/2-cup serving of canned salmon with the bones in it has 290 mg of calcium. And a 1/3-cup serving of canned sardines has 320 mg of calcium. You can add canned fish to your favorite vegetables and pasta, or put them on crackers or toast for a snack.
If you’re still having trouble getting enough calcium-rich foods through diet alone, you can always supplement these calcium-rich foods with FitFormula. Our powder makes it easy to know just how much calcium and vitamin D you’re getting with every serving!