The unsung hero of the nutrient world, calcium works hard behind the scenes to keep our bones and teeth in good shape. Yet many of us are failing to meet our daily needs, putting ourselves at risk for bone-related ailments like osteoporosis.
According to recent research from Dairy Australia, only 20 per cent of women believe it’s very important to consume calcium in their diet every day for strong bones.
“Calcium is important across the lifespan, most notably during peak bone-building years, which is up until age 30 and then in the later years when bone loss occurs,” explains Emily Meehan, a sports dietitian with the Victorian Institute of Sport.
But calcium isn’t just about strong bones and teeth. It also plays a key role in muscle function, nerve transmission, and even blood clotting. The Australian dietary guidelines recommend adults consume about 1000 mg each day, but it bumps up to 1300 mg for women over 50 and men over 70.
The best dairy sources of calcium
When you think of calcium, dairy is probably the first thing that comes to mind – and for good reason. Milk, cheese, and yoghurt are excellent sources of easily absorbable calcium.
“Milk, yoghurt and cheese are the best sources of calcium. Calcium in dairy foods is more highly absorbed than calcium found in plant-based sources,” explains Emily.
Milk
Whether it’s full-cream, reduced-fat, or skim, milk is a top calcium source. A single glass of milk can provide around 300 mg of calcium. Lactose-free versions are available if you’re lactose-intolerant.
Cheese
Hard cheeses like cheddar and parmesan pack a calcium punch. Just 30 grams of cheddar can provide about 200 mg of calcium. Soft cheeses are also good but tend to have slightly less calcium.
Yoghurt
A 200-gram serving of yoghurt can contain up to 400 mg of calcium, depending on the type. For an added protein boost, opt for Greek yoghurt.
The best plant-based sources of calcium
For those who avoid dairy, there are plenty of plant-based options to keep your calcium levels up.
“You can get calcium from plant-based sources such leafy green veggies, nuts and seeds, some fruit and tofu; however, the amount of calcium in these foods is considerably less, and it’s also not as efficiently absorbed,” Emily says.
Leafy greens
Kale, bok choy, and broccoli are not only nutrient-dense but also provide a decent amount of calcium. For example, a cup of cooked kale offers about 180 mg of calcium.
Fortified plant milks
Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium. Check the labels to ensure you’re getting the same calcium content as cow’s milk – about 300 mg per cup.
Tofu
Tofu made with calcium sulphate is a fantastic source, providing up to 350 mg per half-cup. It’s versatile and can be used in a variety of dishes, from stir-fries to smoothies.
Nuts and seeds
Almonds and chia seeds are great snacks that also contribute to your calcium intake. A handful of almonds (about 30 grams) offers around 75 mg of calcium, while two tablespoons of chia seeds provide about 180 mg.
Other high calcium-rich foods
Sardines and salmon
Canned sardines and salmon with bones are excellent sources of calcium. A 90-gram serving of sardines can provide up to 370 mg of calcium, while salmon offers around 180 mg.
Figs
If you’re after a sweet snack, grab a couple of dried figs. Two figs contain about 27 mg of calcium while being a healthier alternative to sugary options.
Seaweed
Next time you get sushi, order a side of seaweed salad. Raw wakame contains 150 mg of calcium per 100 grams.
How to incorporate more calcium-rich foods into your diet
“For adults aged between 19-50 years old, consuming 2.5 serves of dairy a day is the best way to get your calcium requirements; however, including a range of calcium-rich foods such as bony fish, leafy green veggies and a variety of nuts and seeds can also be helpful,” explains Emily.
This could look like yoghurt with your breakfast, cheese in your sandwich, and milk in your coffee, or you could try one of these tricks.
Get a boost at breakfast
Start your day with a calcium-rich breakfast. Add yoghurt and chia seeds to your morning smoothie, enjoy a bowl of fortified cereal with plant milk, or whip up a veggie omelette with kale and cheese.
Snack smarter
Keep almonds or cheese sticks handy for a quick calcium boost during the day. Pair your snacks with a piece of fruit for added fibre and nutrients.
Make your main meals count
Incorporate leafy greens into your salads, soups, and stir-fries. Use tofu as a protein source in your main dishes, and don’t shy away from canned sardines on toast or in salads.
Don’t skip dessert
Greek yoghurt with a drizzle of honey and a sprinkle of nuts makes for a delicious and calcium-rich dessert. Alternatively, opt for a small piece of cheese with fruit.
Are calcium supplements a good idea?
While it’s best to get your calcium from food, supplements can be useful if you’re struggling to meet your needs through diet alone.
“I encourage a food-first approach. Getting our nutrients through food is more effective, as you get a range of nutrients that work together for greater absorption and overall health,” advises Emily.
However, it’s important to talk to your healthcare provider before starting any supplement, as too much calcium can lead to other health issues.
