You know to eat calcium-rich food for optimal bone health (whomst among us haven’t drank a glass of milk every night as a child just to grow a few inches taller?), but this vital nutrient does a lot to keep our bodies functioning properly. “Calcium is the most abundant and essential mineral for our bodies,” says Samantha Dieras, RN, DCN, director of Ambulatory Nutrition Services at Mount Sinai Hospital. “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.”
While calcium can be found in supplements and multivitamins, the best and easiest way to consume calcium is through foods. Dieras says to look at dairy products and vegetables as main sources of the nutrient. You’ll also find calcium in some of your favourite fish dishes and fortified foods. The most common ones that you can incorporate into your diet include the following:
Milk
One can’t think of calcium without thinking of milk. According to the U.S. Department of Agriculture (USDA), one cup of whole milk contains 306 milligrams (mg) of the nutrient.
Yogurt
Another dairy product you can turn to for your calcium fix is yogurt. The USDA says that 100 grams (g) of plain yogurt contains 127 mg of the nutrient.
Cheese
A love of cheese also has its health benefits. It is packed with calcium and according to the USDA, half a cup will get you 289 mg of calcium.
Canned Sardines
But if dairy products are not an option for you, don’t worry; there are plenty of alternatives that are just as rich in calcium. Dieras lists sardines as a great source and in fact, according to the National Institute of Health (NIH), 100g of sardines can get you 382 mg of the nutrient.
Salmon
Packed with vitamins and nutrients (and really delicious if you love fish), salmon is one of the healthiest food options you can consider. According to the USDA, 3 ounces of salmon with bones contain 181 mg of calcium.
Kale
Vegetables often don’t get talked…
