Top 10 Foods Rich in Calcium

2016-12-27

Calcium is an essential mineral that may contribute, among other things, to the maintenance of normal bones and teeth. It is primarily obtained through the diet. Here is a selection of 10 foods naturally rich in calcium that can be included as part of a balanced diet.

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Molokhia

Molokhia (mloukhia, mloukhiya, or molokheya), also known as jute mallow, is a leafy plant commonly used in North African cuisine. In powdered form, it is often added to stews.

It contains approximately 2,000 mg of calcium per 100 g, along with other minerals such as iron, manganese, and magnesium.

Emmental Cheese

Hard cheeses such as Emmental are among the most concentrated dietary sources of calcium. Providing more than 1,000 mg per 100 g, Emmental ranks among the richest cheeses in calcium, alongside Comté, Parmesan, and Gruyère.

Whole Sheep’s Milk

Whole sheep's milk provides approximately 187 mg of calcium per 100 g. Dairy products are generally considered a well-absorbed source of calcium when consumed as part of a varied diet.

Calcium-Rich Mineral Waters

Certain mineral waters can contribute to daily calcium intake. Calcium content varies by brand: some provide more than 200 mg per liter, while others may contain more than 500 mg per liter. Checking the label can help you choose a water that meets your nutritional needs.

Sardines

Sardines provide approximately 400 mg of calcium per 100 g, particularly when they are eaten with their bones and when canned whole rather than as fillets.

They also provide protein and nutrients such as omega-3 fatty acids, phosphorus, iron, selenium, and vitamin D.

Almonds

Almonds provide approximately 250 mg of calcium per 100 g and are easy to incorporate into a balanced diet as a snack or in both sweet and savory recipes.

They also provide magnesium, a mineral often discussed alongside calcium in the context of nutritional balance. These two minerals are involved in numerous functions throughout the body. Certain forms of calcium, such as Calcium Orotate, may be used in specific nutritional approaches. In addition to a balanced diet, supplementation may be considered based on individual needs.

Cinnamon

Used either as sticks or ground, cinnamon is an aromatic spice that can be incorporated into many sweet recipes (apple tart, fruit compotes, gingerbread, etc.) as well as savory dishes (such as Moroccan pastilla or Indian curries).

Also enjoyed as an herbal infusion, cinnamon contains more than 1,000 mg of calcium per 100 g and also provides naturally occurring plant compounds, including fiber.

Thyme

Dried thyme is particularly rich in calcium, with levels that may exceed 1,200 mg per 100 g. Like many culinary herbs, it can be used in cooking or as an herbal tea to diversify nutrient intake.

Cabbage

Green vegetables, such as cabbage, also contribute to calcium intake. Not all varieties contain the same amount of calcium, but dark leafy greens are considered valuable plant-based sources as part of a balanced diet. Kale, for example, contributes to calcium intake when consumed regularly. Chinese cabbage also provides calcium, with approximately 340 mg per 120 g serving.

In addition, certain cabbages (such as Brussels sprouts) naturally contain compounds like Calcium D-Glucarate, which are being studied in the field of nutrition.

Cumin

Providing more than 930 mg of calcium per 100 g, cumin is an interesting spice because of its mineral content. In cooking, it is used in many recipes, including breads, cheeses, and traditional dishes, thanks to its warm, mild flavor that pairs well with a wide variety of ingredients.

Cumin has also been used for centuries in traditional practices, where it is appreciated for its role in dietary and wellness routines.

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