Cow's milk has long been considered a popular source of calcium supplements with about 300 mg per cup. However, according to nutrition experts, there are many other foods that provide higher levels of calcium, while also bringing additional benefits in protein, fiber and micronutrients.
Not only milk is rich in calcium
According to nutritional recommendations, adults aged 19–50 need about 1,000 mg of calcium/day; women over 51 years old and over 70 years old need 1,200 mg/day. Calcium plays an important role in maintaining bone density, muscle contraction, neurotransmission, and blood clotting.
Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, said that calcium can be supplied from many different food groups. He emphasized that a diverse diet, rich in green vegetables, beans, nuts and micronutrient-fortified products can meet the needs without being completely dependent on cow's milk.
Outstanding food groups to add
In the dairy food group, low-fat ricotta cheese leads with 669 mg/cup. Unfat yogurt provides 488 mg/cup, higher than cow's milk.
Beans and seeds are also very rich in calcium. Chia seeds contain 595 mg/100 g. Hard tofu is solidified with calcium sulfate reaching about 506 mg/cup, while green soybeans provide about 504 mg/cup.
Micronutrient-fortified foods are a noteworthy choice. Fortified almond milk can reach 422 mg/cup, soy milk nearly 400 mg/cup. Calcium-fortified orange juice provides about 350 mg/cup.
In the seafood group, canned sardines (eating bones) contain 351 mg/100 g. Canned salmon, thanks to the soft bone left over from processing, provides about 168 mg/85 g.
Green vegetables and dried fruits also contribute significantly. Cooked mustard greens contain 324 mg/cup, while dried figs provide 241 mg/1.25 cup.
Experts note that calcium content is only one factor; absorption is also important. Therefore, combining multiple food sources in your daily diet is an effective way to protect bone health for a long time.
