Dairy products aren't the only sources of calcium we can add to our diet. One alternative has over half the daily recommendation.
Contrary to popular belief, yogurt and milk aren’t the only calcium-rich foods worthy of space in our refrigerators. In fact, there are plenty of non-dairy sources of calcium you can incorporate into your diet, which is great news since most of us aren’t getting enough of it.
. “Calcium is the most abundant and essential mineral for our bodies,” Samantha Dieras, RD, DCN, director of Ambulatory Nutrition Services at Mount Sinai Hospital, previously told Vogue. “It’s most notable for its role in bone and teeth health, but it also supports muscle and nerve function and is involved in blood clotting.” So, if, unlike Harry Styles, you’re in need of a little calcium inspiration, keep scrolling to see some more quality options. Which foods—other than dairy products—contain the most dairy? Fish Small fish with soft bones, like sardines and anchovies, are great sources of calcium. According to the USDA, 100 g of anchovies has 240 mg of calcium. Meanwhile, 100g of sardines contains 382 mg of calcium, per the National Institutes of Health. Nuts and seeds Nuts and seeds, like almonds and chia seeds, are an excellent source of calcium and can be added to practically every meal . The USDA reports that 100 g of almonds have 254 mg of calcium, and 100 g of chia seeds have 595 mg of calcium. Leafy green vegetables Everyone’s always saying to reach for more leafy greens, and for good reason. Leafy greens can be rich in fiber, magnesium, antioxidants, and yes, calcium, too. About 3.5 oz of raw kale has 254 mg of calcium, while 100 g of either mature or baby spinach yields 67 to 68 mg of calcium, per the USDA. Tofu If you’re looking to get some protein with your calcium, opt for tofu. Vogue previously reported that it’s a good source of calcium, iron, magnesium, potassium, and B vitamins. Legumes There are so many different legumes to choose from, so here are a few to consider reaching for that have good amounts of calcium: dry black beans , dry white beans , dry chickpeas , and frozen prepared edamame . Why is it so important to eat calcium-rich foods? As Dieras noted, calcium is essential not only for maintaining bone and tooth health, but it’s also involved in blood clotting and muscle and nerve function. A calcium deficiency can lead to a range of symptoms, including muscle cramps and an irregular heartbeat, as well as nausea, fatigue, brittle nails, and more. How much calcium should I take? The NIH recommends that women aged 19 to 50 consume 1,000 mg of calcium daily, while women over 50 should consume 1,200 mg. The Mayo Clinic reports that total calcium intake shouldn't exceed 2,500 mg for those 50 and younger and 2,000 mg for those 51 and older. How can I improve my calcium absorption? One of the best ways to improve the amount of calcium your body absorbs is to get plenty of vitamin D. Rachel O’Connor, MS, RD, CDN, CSO, previously told Vogue, “Vitamin D helps enhance absorption of calcium and phosphorus and ensures that those minerals go where they should, like to our bones and teeth,” adding that it also “helps protect against the loss of bone mass.” Some foods high in vitamin D include salmon, sardines, milk, yogurt, and orange juice—so there’s plenty of room to double-dip on nutrients, too. Have a beauty or wellness trend you're curious about? We want to know! Send Vogue's senior beauty & wellness editor an email at beauty@vogue.com.
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