Calcium: Why It’s Essential and How to Add More to Your Diet
Calcium is a vital mineral that helps build and maintain strong bones and teeth, regulates muscle function, and supports your heart and nerves. Not getting enough calcium can lead to bone conditions like osteoporosis, which weakens the bones and increases the risk of fractures.
Why is calcium important?
Calcium isn’t just about bones! It’s essential for:
Healthy muscle function
Heart health
Nerve signaling
Bone density maintenance
How much calcium do you need?
Here’s an overview of the calcium recommendations for adults and significant life stages based on the Australian Dietary Guidelines (Eat for Health):
19–50 years:
Men and women: 1,000 mg/day
51–70 years:
Men: 1,000 mg/day
Women: 1,300 mg/day
70+ years:
Men and women: 1,300 mg/day (reflecting the increased need to support bone density and prevent fractures)
Postmenopausal Women (after menopause, generally around age 50):
1,300 mg/day (due to the increased risk of osteoporosis and bone loss after menopause)
Adults with Osteoporosis:
Individuals with osteoporosis or at risk of it may need higher calcium intake, typically recommended as 1,200–1,500 mg/day, often in combination with vitamin D to enhance calcium absorption.
Foods high in calcium
Milk:
1 glass (250 ml) of cow's milk typically provides around 300 mg of calcium.
To meet 1,300 mg, you would need about 4 glasses of milk per day.
Cheese:
1 slice (20g) of cheddar cheese contains about 150 mg of calcium.
To reach 1,300 mg, you would need about 9 slices (180g) of cheddar cheese, but note that cheese is calorie-dense, so moderation is important for balance.
Yogurt:
1 cup (200g) of plain yogurt provides approximately 300 mg of calcium.
To reach 1,300 mg, you could have 4 cups of yogurt per day.
Fortified Plant-based Milk (e.g., soy, almond, oat milk):
Most fortified plant-based milks provide around 300 mg of calcium per 250 ml serving.
You would need about 4 glasses of fortified plant milk to meet your 1,300 mg target.
Additional high calcium foods:
Leafy Greens: Book Choy, Kale & Spinach
Fortified Cereals
Tofu
Easy ways to add calcium to your diet
Adding calcium to your meals doesn’t have to be complicated! Here are some simple ideas:
Snack on almonds or cheese – A great way to include calcium without much effort.
Make a yogurt-based sauce – Toss it on your salads or main dishes.
Add spinach to smoothies – The creamy texture will blend right in!
Choose calcium-fortified plant drinks – For a dairy-free option.
Snack on yoghurts - Add fruit and nuts/seeds for a more substantial snack or breakfast.
Five Dairy Products that Will Boost Calcium Intake!
Complete Dairy High Protein Milk provides 430mg of calcium per 250ml serve.
Rokeby Farms Natural Yoghurt contains 330mg of calcium per 250g serve.
So Good High Protein Almond Milk provides 300mg of calcium per 250ml serve.
Vaalia Probiotic Yoghurt provides 300mg calcium per 150g serve.
Meredith Dairy Goats Cheese provides 150mg calcium per 25g serve.
Five Non-Dairy Products that Will Boost Calcium Intake!
Tofu (with calcium sulphate) provides around 350mg of calcium per 100g serve.
Sardines provides around 320mg of calcium per 90g serve.
Chia Seeds provides 180mg calcium per 2 tablespoons (30g serve).
Almonds provides 75mg calcium per 30g serve (approx 20 almonds).
Broccoli provides around 45mg of calcium per 100g serve.
Sample Day of Eating to Meet 1,300 mg of Calcium:
Breakfast:
1 cup of fortified soy milk (300 mg)
1 bowl of fortified cereal (200 mg)
Morning Snack:
1 small serving of yogurt (300 mg)
Lunch:
1 serving (100g) of tofu (350 mg) in a stir-fry with veggies like bok choy (160 mg for 1 cup cooked)
Afternoon Snack:
1 slice of cheddar cheese (150 mg)
Dinner:
1 cup of cooked kale (180 mg) with a main meal like salmon or chicken
Boosting Bone Health involves more than just calcium! To make the most of your calcium, get some sunlight to boost your Vitamin D levels and engage in weight-bearing activities like walking or jogging.
Incorporating more calcium-rich foods into your diet is essential for maintaining strong bones and overall health. If you have concerns about your calcium intake, speak with your dietitian or doctor, as they may recommend adjustments or supplements.