To increase calcium in your body, focus on consuming calcium-rich foods and ensuring adequate vitamin D for absorption: Calcium-Rich Foods:
- Dairy products: Milk, cheese (especially mozzarella), yogurt (low-fat yogurt provides up to 42% of daily needs per serving) are excellent and well-absorbed sources of calcium
- Leafy green vegetables: Dark greens like kale, collard greens, broccoli, bok choy, and watercress provide significant calcium, with cooked collard greens offering one of the highest amounts among vegetables
- Fish with edible bones: Sardines and canned salmon are rich in calcium and also provide vitamin D, which helps calcium absorption
- Fortified foods and drinks: Calcium-fortified soy milk, orange juice, cereals, and plant-based milks can boost calcium intake, especially for those avoiding dairy
- Nuts and seeds: Almonds, sesame seeds, chia seeds, and pumpkin seeds contribute calcium and other nutrients
- Other sources: Tofu (depending on type), tempeh, beans (like winged beans and white beans), dried figs, and flour tortillas also provide calcium
Vitamin D:
- Vitamin D is essential for calcium absorption. Foods like fatty fish (tuna, catfish), eggs (yolk), and fortified products help maintain vitamin D levels. Supplements may be necessary if levels are low
Additional Tips:
- Aim for about 700 mg to 1000 mg of calcium daily depending on age and health status
- Combine calcium-rich foods with vitamin D sources or supplements to improve absorption
- If lactose intolerant or vegan, rely on fortified plant-based foods and non-dairy sources
By incorporating a variety of these foods and ensuring adequate vitamin D, you can effectively increase calcium levels in your body.
