One of the easiest and most effective ways to increase your calcium intake is by adding a glass of milk to your meals. Dairy milk, in particular, is widely recognized as a major source of calcium in the American diet, offering a variety of nutrients that contribute to the development and strength of bones.
A single 8-ounce serving of milk provides 25% of the recommended daily value of calcium. However, it’s important to note that depending on your age, it is recommended to incorporate other calcium-rich foods into your diet to meet your specific needs.
So, what are some foods you should consider including?
Below, you will find a list of the top 12 calcium-rich foods that promote growth, many of which are non-dairy options.
Milk and dairy products
As mentioned above, milk is known as one of the best high calcium foods that are easily absorbable and digestible. It is also described as an excellent vehicle for growing bones from childhood to adulthood. For instance, a cup of nonfat milk contains 280 mg of calcium.
Many people love and enjoy eating yogurt to supplement calcium for many reasons. In a jar of yogurt, you can get not only healthy bacteria for your gut but also 400 mg of calcium.
Most cheeses are abundant sources of calcium and protein. For example, every 1.5-ounce serving of mozzarella contains over 300 mg of calcium, while feta cheese offers nearly 200 mg.
What if you cannot or do not want to drink cow’s milk?
Why do you think of soy products as an alternative?
Well, soybeans are naturally rich in calcium. One cup of soymilk (8 ounces) provides nearly 300 mg of calcium. Meanwhile, a half-cup of cooked green soybeans contains 130 mg.
Aside from offering a good amount of calcium, processed soy foods are a great source of protein, fiber, and an array of other vitamins, and minerals.
We all know that oranges help improve our immune function thanks to a high amount of vitamin C. But it is also on the list of calcium-rich foods. It even contains fat-soluble vitamins, which make our body absorb calcium effectively. One medium size of orange includes 60 mg of calcium, while a cup of orange juice offers nearly 200 mg of calcium.
To get the most calcium out of tofu, you need to read the label carefully because the calcium content of tofu depends on how it was prepared. A half-cup of firm tofu includes over 250 mg of calcium, while soft tofu only offers about 130 mg. Also, you should select tofu made with calcium sulfate instead of tofu made with magnesium chloride.
Tofu is also rich in fat, protein, and vitamins. So, consuming tofu regularly might not only strengthen bones and joints but also prevent cardiovascular diseases and cancer.
Sardines and canned salmon
A 3-ounce serving of sardine or canned salmon offers a high amount of calcium (325 mg and 180 mg of calcium). That is because their bones are edible, soft, and easy to digest. Moreover, these oily fish deliver high-quality omega-3 fatty acids and protein, which can strengthen your heart, brain, and skin health.
Amongst all kinds of nuts, almonds contain the highest calcium. With just 3.5 ounces of almonds, you might get over 260 mg of calcium. They are also rich in protein, healthy fats, vitamin E, magnesium, and manganese. Add almonds with other dried fruit as snacks, toss them into salads, use almond butter in sandwiches for your kids, or simply give them a handful.
A raw sweet potato includes about 55 mg of calcium, while a cup of cooked sweet potatoes delivers over 70 mg. Moreover, it is stuffed with other nutrients to nourish the human body. The simplest way to get the most calcium out of sweet potatoes is to bake them (with skin) and top them with grated cheddar or low-fat yogurt. Or cut it into pieces, toss in olive oil, sprinkle with Parmesan cheese, and roast in the oven. Or boil and mass them with butter and cheese. All are delicious.
Beans and lentils
Adding beans and lentils to your diet is an excellent way to supplement not only calcium but also protein, fiber, iron, folate, zinc, potassium, and magnesium. That is why they are credited with many health benefits, including reducing lower cholesterol levels and decreasing the risk of type 2 diabetes.
Just note that some varieties of beans and lentils come with different amounts of calcium. In every 3.5-ounce serving of white beans, kidney beans, and mung beans, you will get 240 mg, 195 mg, and 50 mg of calcium.
Amongst the top calcium-rich foods to increase height, leafy greens are known as a kind of “superfood” because they contain essential nutrients, particularly calcium. Here are five of the top plant-based sources of calcium that you should not miss.
- A half-cup of spinach delivers over 140 mg of calcium.
- A half-cup of turnip greens provides up to 120 mg.
- 1 cup of edamame has over 95 mg.
- 1 cup of bok choy contains nearly 80 mg.
- 1 cup of broccoli offers over 40 mg.
A cup of green peas includes about 36 mg of calcium and 38 mg of vitamin K. Some studies have pointed out that vitamin K is helpful in improving bone health by boosting bone density and strength. Also, green peas are stuffed with vitamin C, vitamin A, fibers, and protein that might decrease the risk of several diseases.
In every cup of ready-to-eat breakfast cereals, you will get between 100 and 1,000 mg of calcium. Mix cereals and a cup of milk, then your kid will get enough calcium he/she requires for the day. Also, you switch to other fortified foods like bread, tortillas, and crackers because these contain a high amount of calcium.
You might store frozen waffles, and your kids love them because they are crispy and tasty. In fact, in a round waffle, you can get over 190 mg of calcium and other nutrients. But make sure you read the nutrition labels carefully. Besides, if you want to boost nutritional value, topping waffles with nonfat or low-fat yogurt, some nuts, or sliced fresh fruits is a good way.
Generally speaking, calcium is a vital mineral for healthy bones as well as other functions in the human body. While milk and dairy products tend to stuff the highest amounts of calcium, plenty of other good sources exist. And if you consume from the list mentioned above, you easily satisfy your calcium demands daily.
Q: Why is calcium important for height increase?
A: Calcium plays a crucial role in promoting bone growth and development, which directly affects height. It helps in maintaining strong and healthy bones, making it an essential nutrient for height increase.
Q: Are there any non-dairy options among the calcium-rich foods?
A: Yes, several non-dairy options are rich in calcium. Some examples include leafy green vegetables, almonds, sesame seeds, tofu, fortified cereals, beans and lentils, and chia seeds.
Q: How much calcium do these foods provide?
A: The exact calcium content varies among different foods. However, incorporating these calcium-rich foods into your diet can significantly contribute to meeting your daily calcium requirements. For instance, a single 8-ounce serving of milk provides approximately 25% of the recommended daily value of calcium.
Q: Can these foods alone increase height?
A: Height is influenced by a variety of factors, including genetics, nutrition, and overall health. While calcium-rich foods can support bone health and growth, they alone cannot guarantee an increase in height. A balanced diet, along with other lifestyle factors, is essential for overall growth and development.
Q: How should these foods be incorporated into the diet?
A: It is recommended to include a variety of calcium-rich foods in your daily meals. This can be achieved by consuming dairy products like milk, yogurt, and cheese, along with incorporating non-dairy options like leafy green vegetables, nuts, seeds, and legumes. Consulting a healthcare professional or a registered dietitian can help create a personalized plan based on individual needs.
Q: Are there any other benefits to consuming calcium-rich foods?
A: Yes, apart from promoting bone health and height increase, calcium-rich foods offer additional benefits. Calcium is also important for muscle function, nerve transmission, and blood clotting. It is essential for maintaining overall health and preventing conditions like osteoporosis.
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