Calcium Food Sources

When I think of calcium in foods, I always think animal products first, like milk and ice cream and cheese. But lately I’ve been watching my animal product intake, so I’m looking more to the plant kingdom to meet my calcium needs (although I do love raw plain yogurt or kefir with locally made honey drizzled over the top, or a bit of berry or vanilla stevia blended in).

There are plenty of unprocessed food options we can eat to increase daily calcium intake and meet the 1500-mg recommended daily allowance. Personally, I like to blend my fruits and vegetables (heavy on the vegetables) and make smoothies – they taste fabulous and are loaded with calcium.

Vegetable options: Bok choy, collards, turnip/dandelion/mustard greens, romaine and other dark leafy lettuces, kale, spinach, broccoli, seaweed, cucumbers, rhubarb, swiss chard, and chinese cabbage.

Fruit options: Black currant and berries, watermelon, tomatoes, strawberries, raspberries, prickly pears, pomegranates, plums, pineapples, passion fruit, papayas, oranges, mulberries, citrus fruits, kiwi, grapes, figs, dates and apples.

Fish options: Sardines, salmon, ocean perch and rainbow trout.

Other options: Fortified whole cereals, oatmeal, tofu and white beans.