Calcium is an essential mineral to improve the structure of bones and teeth, improve muscle strength and contraction, assist in the blood clotting process and maintain blood pH balance. Thus, it is important that foods rich in calcium are included in the diet, being the ideal daily amount recommended by the nutritionist.
Some of the main calcium-rich foods are milk, cheese, spinach, sardines and broccoli, for example. People with osteoporosis, or a family history of osteoporosis, should have a diet rich in calcium, as well as children and women in the menopause phase, to prevent problems related to hormonal changes and calcium absorption.
List of calcium-rich foods
Calcium-rich foods should be consumed daily so that all metabolic processes can take place correctly. Some of the main calcium-rich foods of animal and vegetable origin are:
| Calcium amount per 100 g of animal foods | |
| Low-fat low-fat yogurt | 157 mg |
| Natural yogurt | 143 mg |
| Skimmed milk | 134 mg |
| Whole milk | 123 mg |
| Whole milk powder | 890 mg |
| Goat milk | 112 mg |
| Ricotta cheese | 253 mg |
| Mozzarella Cheese | 875 mg |
| Skinless sardines | 438 mg |
| Mussel | 56 mg |
| Oysters | 66 mg |
| Calcium amount per 100 g of plant foods | |
| Almond | 270 mg |
| Basil | 258 mg |
| Raw soya bean | 250 mg |
| Flax seed | 250 mg |
| Soy flour | 206 mg |
| Cress | 133 mg |
| Chickpeas | 114 mg |
| Nuts | 105 mg |
| Sesame seeds | 82 mg |
| Peanut | 62 mg |
| Pass grape | 50 mg |
| Chard | 43 mg |
| Mustard | 35 mg |
| Cooked spinach | 100 mg |
| Tofu | 130 mg |
| Brazil nut | 146 mg |
| Cooked black beans | 29 mg |
| Prunes | 38 mg |
| Cooked broccoli | 42 mg |
| Soy drink | 18 mg |
| Brewer's yeast | 213 mg |
| Soya beans | 50 mg |
| Baked pumpkin | 26 mg |
Enriched foods are a great alternative to increase calcium intake, especially when foods that are sources of calcium do not enter the daily diet. In addition to milk and dairy products, there are other calcium-rich foods like almonds, peanuts and sardines, for example. Check out a list of calcium-rich foods without milk.
Recommended daily calcium recommendation
The recommendation of the World Health Organization is that the daily intake reaches 1000 mg per day for the healthy adult, however this value can vary according to the person's age, lifestyle and history of diseases in the family, for example.
Calcium supplementation is advised in special cases of deficiency or illness and must be prescribed and guided by an endocrinologist, orthopedist or nutritionist. See an example of an osteoporosis supplement at: Calcium and vitamin D supplement.
When calcium intake does not respect the daily recommendation, there may be, in the long term, the appearance of some symptoms, such as weakness in the bones, sensitivity in the teeth, irritability and cramps, for example, being important to go to the doctor so that the calcium deficiency and dietary supplementation or adjustment may be indicated. Learn to recognize the symptoms of lack of calcium.
