Foods high in Calcium, Ca

Why Calcium, Ca matters

Calcium is the most abundant mineral in the human body — roughly 99 percent is stored in bones and teeth, while the remaining 1 percent circulates in blood and soft tissues where it regulates muscle contraction, nerve signaling, blood clotting, and hormone release. Bone is dynamic tissue: calcium is constantly deposited and withdrawn, and when dietary intake falls short the body extracts it from the skeleton. Adults need 1,000 to 1,300 mg per day depending on age and sex. Dairy (milk, yogurt, cheese) is the densest source, but canned sardines and salmon with bones, calcium-set tofu, tahini, chia seeds, almonds, collard greens, and fortified plant milks all deliver meaningful amounts.

Daily intake reference

Signs of low intake

Short-term low intake rarely produces symptoms because blood calcium is tightly regulated — the body keeps serum levels stable by mobilizing bone. Long-term shortfall causes osteopenia and osteoporosis: weakened bones that fracture under low-impact stress, often at the hip, wrist, or spine. Other signs of chronic deficiency include muscle cramps, brittle nails, dental problems, and tingling in the lips and fingers. Postmenopausal women, older adults, people with lactose intolerance or milk allergy, and those on long-term corticosteroid therapy are at highest risk.

Best for these diets

Calcium-rich foods fit naturally into these dietary patterns:

• Mediterranean
• DASH
• Vegetarian
• High-protein