Chia seeds contain 70 mg of calcium per tablespoon.Thinkstock/Getty Images/iStockphoto
When it comes to calcium, dairy products are often the first foods that come to mind.
One cup of milk or three-quarters of a cup of yogurt, for example, each supply about 300 milligrams (mg) of the mineral, while some ultrafiltered milks provide even more.
But milk and yogurt aren’t the only foods that deliver plenty of calcium.
In fact, several foods provide considerably more calcium than you might realize.
Here are some under-the-radar foods that put a decent dent in your daily calcium requirements, whether you’re vegan or lactose intolerant or just looking to expand your calcium content beyond the usual dairy sources.
Why your body needs calcium
It’s well known that calcium helps to build and maintain strong bones. But the mineral does more than support skeletal health.
Calcium is needed for muscles to contract, nerves to transmit signals throughout the body, blood vessels to function properly and blood to clot normally.
It also helps regulate the release of important hormones, including insulin, thyroid-stimulating hormone and adrenalin.
How much calcium?
Adults ages 19 to 50 require 1,000 mg of calcium a day; at the age of 51, women’s calcium needs increase to 1,200 mg. At 71, men need 1,200 mg of calcium.
According to the 2015 Canadian Community Health Survey, the most recent version with published data on calcium consumption, more than 44 per cent of Canadian adults had inadequate calcium intakes from their diet.
Women over 50 and men over 70 were especially likely to fall short on dietary calcium. So were teenaged girls.
To help you meet your daily calcium requirement, don’t overlook the following foods. They also supply significant amounts of other key nutrients.
Parmesan cheese
It’s not surprising that hard cheeses, made from milk, are good sources of calcium.
But you might not know that Parmesan cheese serves up an impressive 335 mg an ounce. In comparison, an ounce of aged cheddar cheese provides 200 mg.
Parmesan also delivers 10 g of protein an ounce, about 30 per cent more than cheddar.
Like most aged cheeses, Parmesan is made using lactic acid bacteria, gut-friendly microbes that ferment lactose, the natural sugar in milk, and develop the flavour and texture of cheese.
Owing to its fermentation and aging process, Parmesan is very low in lactose, making it well tolerated by many people with lactose intolerance.
Sardines
I recently recommended this tinned fish as a convenient pantry staple for hitting your protein goals. But sardines are also an excellent source of calcium.
A three-ounce serving offers a generous 280 to 325 mg of the mineral, owing to their soft bones.
That calcium also comes with 7.5 mcg of vitamin B12 (three days’ worth) and 45 mcg of immune-supportive selenium, 80 per cent of the daily requirement for adults.
Plus, in three ounces you’ll find 850 mg of DHA and EPA combined, the two omega-3 fatty acids in oily fish. Health Canada recommends adults consume 250 to 500 mg of DHA and EPA each day for heart health.
Kale
One cup of this cooked leafy green serves up 177 mg of bioavailable calcium, which means it provides calcium that your body absorbs and uses well.
While the same amount of cooked spinach has more calcium (245 mg), your body only absorbs about 5 per cent of the calcium in spinach because of its high content of oxalates, natural compounds in plants that bind to calcium, decreasing its absorption.
One cup of cooked kale also provides 5 g of fibre and 493 mcg of bone-strengthening vitamin K. In the Framingham Heart Study, older adults with the highest vitamin K intakes, about 250 mcg a day, had a significantly lower risk of hip fracture than those with the lowest intakes.
What’s more, kale is an exceptional source of lutein and zeaxanthin, antioxidants associated with healthy brain aging.
Other leafy greens with high amounts of bioavailable calcium are rapini and bok choy.
White kidney beans
Among pulses, white kidney beans (known as cannellini beans) are one of the richest sources of calcium, delivering 170 mg per one cup.
In addition to this vital mineral, one cup of white kidney beans contains high amounts of fibre (7 g), the B vitamin folate (153 mcg) and magnesium (119 mg)
And they’re an outstanding source of blood-pressure-regulating potassium, offering 1,061 mg per one cup. Women and men are advised to consume 2,600 and 3,400 mg of potassium daily, respectively.
Blackstrap molasses
Blackstrap molasses is the least sweet and most concentrated form of molasses, containing a notable 179 mg of calcium a tablespoon. It also provides 3.6 mg of iron and 518 mg of potassium.
Stir blackstrap molasses into oatmeal, blend it into smoothies, mix it into yogurt or use it in baking.
Smaller amounts that add up
Smaller calcium contributions from nuts, seeds, vegetables and fruit add up over the course of the day, helping you reach your daily target.
For example, per tablespoon, chia seeds contain 70 mg of calcium, tahini has 64 mg and almond butter provides 55 mg.
One quarter-cup of almonds has 96 mg and one cup of broccoli provides 60 mg. Even a medium orange offers 52 mg of calcium.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.