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Calcium Rich Foods


For a healthy person, the recommended daily intake of calcium is 1,000mg. Once you reach the age of 51, your recommended intake increases to 1,300mg per day.

The most calcium rich foods include yoghurt, cheese, milk, and fortified soy products. But whether you’re vegan, dairy-free or you just don’t like the taste of milk, there are other ways to help increase your calcium intake.
The top 5 calcium naturally rich dairy-free foods are:

  • • Sardines (with bones); 30g serve = 325 mg calcium
  • • Sesame seeds; a 30mg serve = 280mg (tip: add them to a nutri-bullet, or eat them as a dip – see recipe). Chia seeds also contain a similar amount of calcium per 30mg serve.
  • • Green vegetables; Dark green and leafy vegetables such as kale, spinach and broccoli have decent amounts of calcium with 1 cup cooked broccoli = 180mg calcium
  • • Soybeans; 1 cup = 261mg calcium
  • • Blackstrap molasses (natural alternative sweetener); 1 tablespoon = 172mg calcium

If you have a family history of osteoporosis, or you worry that you won’t regularly get your 1,000 – 1,300mg of calcium per day, contact us to discuss supplement use.