Thursday, December 1, 2022

Simple Ways to Eat Calcium Rich Foods

Dark Leafy Greens are Calcium Rich

Calcium is vital to health, and I’ve taken the guesswork out by investigating which health enhancing foods are rich in calcium and why it's important to include them in your eating plan.


Research shows that calcium helps build and maintain strong bones. This essential mineral influences heart health, muscle function, nerve transmission, intracellular signaling, and hormonal secretion.

Update 7/6/2023


The recommended daily intake (RDI) of this nutrient is between 1,000 mg in adults to 1,300 mg. Children between the ages of four to fourteen should consume 1,300 mg daily. Check this National Institute of Health (NIH) Calcium Fact Sheet for specific information.


It seems contradictory that in a large scale study, approximately 44.1 % of Americans are calcium deficient, even though statistics from the International Dairy Association reveals American dairy consumption is higher than ever.

Perhaps people with calcium deficiencies may be consuming low quality foods (ex. cheese with high saturated fat or milk laden with harmful hormones). Others may eat highly processed foods, skip meals, or do not absorb the calcium they do eat.


I don’t eat dairy or other animal products as a vegan, but am mindful about getting abundant nutrients to maintain health.

That’s why I suggest you look at this video from Michael Greger M.D. which shows you Plant Versus Cow Calcium Pros and Cons.


Healthy eating (I prefer to use this term rather than the word diet) comes in all shapes and sizes. This post offers food and nutrition tips for everyone.


Better Health With Calcium Rich Foods

Look Below for Tips to Help You Choose Calcium Rich Foods 


TIP # 1. Refrain from eating processed foods. Don't fool yourself by believing supplements are the same quality as the vitamins and minerals found in whole foods, or can make up for nutrient deficient meals.


Most processed foods, whether served at home or in a restaurant, are highly salted, overly sweetened, cholesterol laden, and contain empty calories that leave you robbed of nourishment.


If you fill up on empty calories it leaves little room for healthier food choices. Keep a food diary for a week to record what you actually eat or don't eat. This can help you notice any elements that may be missing.

TIP #2. Make it a habit to drink plenty of water. It's key to stay hydrated, and helps your body absorb minerals including calcium. 

A recent study shows that drinking mineral water containing calcium can be part of your plan to achieve optimal calcium intake for each day.

Adding mineral water to a beverage repertoire  may be especially helpful to vegans and seniors with lactose intolerance.

TIP #3. Select and prepare calcium rich leafy greens including collard greens, kale, mustard greens, Chinese/Napa cabbage, kelp, and broccoli

Broccoli is a Green Veg that Contains Calcium

Many vegetables, especially bitter dark leafy greens and cruciferous vegetables, are rich in calcium. Arugula and Brussels sprouts are two of my favorites. 

Watercress is a bitter green veggie that contains plentiful calcium. 

Watercress is a Green Veggie that's Calcium Rich

TIP #4. Almonds, macadamia, and pistachio nuts are good sources of calcium. 

Poppy or sesame seeds are calcium rich, and can easily be added to breads, smoothies, salads, and cooked foods, making them extremely versatile.

Oats, prunes, tempeh, black-eyed peas, okra, acorn squash, sweet potatoes, and calcium-set tofu are good sources as well.

Tofu and Broccoli rich in Calcium

TIP#5. Add romaine, dandelion greens, lentils, or white beans to your regular recipes to amp up calcium.

Drink calcium fortified nut, soy, or oat milk and soy or coconut yogurt for a refreshing mid-day snack.

Add depth to salads by including thin strips of kale, collards, or bok choy to the greens you usually use for tossed salads. 

TIP #6. Practice making at least one new calcium rich plant-based recipe from a cookbook, an online tutorial, or attend a cooking class.

This Collard Greens Recipe is Calcium Rich

TIP #7. Do weight bearing exercises to help maintain or build bone mass. Exercise keeps you limber and your bones strong, two components of a happy, healthy life. 

Even meditative exercises like swimming, yoga, or walking in nature improve mood and works to keep skeletal muscles and bones flexible and in good working order. 
Exercise gets your blood flowing and can motivate you to eat more mindfully. 
Get your dose of vitamin D from sunlight as you walk outdoors. Vitamin D helps your body absorb calcium.
Just think, when you eat healthy foods and stay active, you're  working to prevent rather than cure what can be debilitating conditions. 
Speak with your health care providers before beginning any new health or wellness practice. This post is intended for information and entertainment only and is not offered as medical advice.

Here are a few parting thoughts. 

Move forward with your calcium eating inventory, because every action adds up. 

Start today! 

Be your own health advocate and make the next right choice about what, where, and how much calcium you eat.

Before you go, don't forget to comment below. 

I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding. 

Did you learn something new about calcium rich foods? Please explain in the comments section below. 

Will you try to be more mindful about your food choices? Please let me know.

Visit my Website as well. Click on the link to Services to discover ways my health and lifestyle writing, editing, and online content development creation can help you thrive.

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  1. such a valuable post! I think many people don't realize that there are an abundance of calcium sources other than from dairy. As a vegan, I try to eat well, but we do eat out a lot and to your point the foods are heavily salted, high in fat and calories. I'm enjoying a bowl of lentil soup right now.

    1. Thanks Judee for your comment and visit. Lentil soup is an all time favorite of mine. Yum yum. Have a beautiful day.

  2. Great post with such good info - thank you! Pinned and tweeted

    1. Thanks Carol for the support. Wishing you a beautiful day and a healthy holiday season.

  3. Thanks for all the tips on high calcium foods. I just bought an acorn squash but didn't realize that it's a good source of calcium.

    1. Thanks Beth for the comment. I didn't know a cup of acorn squash has 46mg of calcium until I did the research. For me, learning new things about nutrition is exciting and self-caring. Have a beautiful day and Happy Dec.

  4. This is really helpful and interesting! I always thought calcium was only in things like milk but knowing it's in a lot more plant-based food is really good to know!

    1. Thanks so much Katherine for your visit and comment. I strive to provide valuable info for my readers and am happy I helped you. Wishing you a healthy, calcium-rich day.

  5. Thanks for sharing at the What's for Dinner party. Have a wonderful weekend.

  6. This post is a great reminder about the value of leafy green vegetables in your diet. It's important to realize that dairy products are not the only source of calcium. Thank you for sharing this post in the Talent-Sharing Tuesdays Link-Up 46.

    1. You are so right about the importance of leafy greens in our diets. Thanks for hosting Talent-Sharing Tuesdays Link-Up and Happy, Healthy New Year!

  7. Great post! And I learned that arugula has calcium! I had no idea - us older ladies need that calcium and I love arugula! Thanks for sharing this post at the What's for Dinner party. Have a great weekend!

    1. Thanks Helen for the visit, comment, hosting the What's For Dinner Blog Party, and have a fabulous weekend too.

  8. Thank you for sharing this post in the Talent-Sharing Tuesdays Link-Up 48.

    1. Thanks for the comment and hosting Talent-Sharing Tuesdays Link-Up 48 and have a good weekend.

  9. I am so glad you shared this post, Nancy! There are so many sources of calcium that are not dairy, but I don't think everyone knows that. Also great tips on calcium absorption too, thank you!

    1. Thanks so much April for your comment. I learned a lot researching this topic and it feels good knowing perhaps it can help others . Have a beautiful day.

  10. These are wonderful ideas, Nancy, and as someone who is trying to eat less meat, it's lovely to see they are all plant based. Thank you for sharing with Hearth and Soul. I've featured this post at the February edition, which is now live. Hope to see you there! Have a lovely Sunday.

    1. Thanks so much April for your comment, hosting the Hearth and Soul Link Party, and featuring my post. I'm thrilled and honored. Have a beautiful Feb. and marvelous day.

  11. I think I'm going to get some water drops with calcium. Great idea. Thanks for sharing at the What's for Dinner party.

    1. Thanks for the visit and comment. Thanks again for hosting What's for Dinner Sunday. LOVE your fabulous blog party.

  12. Looks delicious!! Thanks for sharing at the What's for Dinner party - have a fabulous week ahead -