11 Calcium-Rich Foods Easy to Find

RRI.CO.ID, Jakarta - Calcium is one of the essential minerals needed by the body to maintain the strength of bones and teeth. Additionally, calcium also plays a role in supporting muscle function, the nervous system, blood clotting, and keeping the heart rhythm normal. Calcium needs can be met thru various types of foods that are easily found in traditional markets or supermarkets.

As quoted by the official Alodokter website, here are several foods that contain calcium and can be options to help meet daily mineral needs.

1. Sardines

Sardines are one of the good sources of calcium. In 100 grams of sardines, there are about 95 milligrams of calcium. Additionally, sardines are also rich in protein and omega-3 fatty acids, which are beneficial for supporting heart, brain, and skin health.

2. Salmon

Salmon contains about 26 milligrams of calcium per 100 grams. This fish is also a source of vitamin D, which helps the body absorb calcium more optimally.

3. Anchovies

Anchovies are one of the foods with the highest calcium content. In 100 grams of anchovies, there are about 972 milligrams of calcium. Additionally, anchovies are also rich in protein, which the body needs to build and repair tissues.

4. Broccoli

Broccoli contains about 46 milligrams of calcium per 100 grams. This green vegetable is also rich in vitamins and antioxidants that are good for health. To preserve its nutritional content, broccoli should be cooked for a short period of time.

5. Pakcoy

In every 100 grams of pakcoy, there are about 100 milligrams of calcium, as well as magnesium and vitamin K, which play a role in maintaining bone health. Pakcoy can be processed by stir-frying, steaming, or boiling.

6. Spinach

A serving of cooked spinach, about 100 grams, contains around 150 milligrams of calcium. Additionally, spinach is also a good source of iron, vitamin C, and fiber, which are beneficial for health.

7. Tofu

Tofu is not only known as a source of plant-based protein, but it also contains a relatively high amount of calcium. In about 260 grams of tofu, there are approximately 830 milligrams of calcium that can help meet daily needs.

8. Sesame seeds

Although small in size, sesame seeds are a fairly high source of calcium. One tablespoon or about 9 grams of sesame seeds contains around 160 milligrams of calcium, making them a nutritious addition to various dishes.

9. Almonds

Almonds are nuts that are rich in calcium. In 15 grams of almonds, there are about 35 milligrams of calcium. These nuts also contain unsaturated fats, protein, and vitamin E, which are good for health.

10. Cheese

Cheese, especially cheddar and parmesan types, is one of the dairy products rich in calcium. About 30 grams of cheddar cheese contains approximately 200 milligrams of calcium. Cheese also contains protein, vitamin A, and fats that the body needs.

11. Yogurt

Unsweetened yogurt is a good source of calcium. In a serving of about 200 grams of yogurt, there is approximately 250 milligrams of calcium. Additionally, yogurt contains probiotics that help maintain digestive health.

In addition to the foods mentioned above, calcium needs can also be met thru the consumption of milk, edamame, and various other dairy products. To obtain optimal benefits, the consumption of calcium-rich foods should be balanced with vitamin D intake, regular physical activity, and a balanced nutritious diet.