8 Calcium-Rich Snacks You Need for Strong Bones, Say RDs
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Key Takeaways
- Calcium is one of the most important minerals we can eat, as it’s stored in our bones and teeth, but nearly half of Americans don’t get enough of it.
- Calcium is crucial for strong bones at every age, and it also aids kidney function, respiration, blood clotting, and vitamin B12 absorption.
- Some calcium-rich snacks include roasted chickpeas and kale chips.
Consuming enough calcium can be a challenge for many Americans—especially with the rise of plant-based and dairy-free eating. Adequate calcium intake isn’t only crucial for building healthy bones early in life, but it’s critical for maintaining bone density all through adulthood to prevent diseases like osteopenia and osteoporosis.
Calcium isn’t only important for bone health, however. In fact, this mineral plays a crucial role in several important bodily functions needed to achieve your most vibrant health. Here, we’ll talk about why calcium is so salient for disease prevention and wellness, and then share some delicious high-calcium snack ideas to help you meet your needs.
Why Is Calcium Important?
“Calcium is the most abundant mineral in the body. More than 99 percent of it is stored in bones and teeth, where it provides structure,” says Jennifer House MSc, RD, family dietitian and founder of First Step Nutrition.
Because of this, calcium is involved in the growth and maintenance of bones and teeth, as you might imagine. This benefit is important across one’s entire lifespan, from growing healthy bones and teeth and preventing rickets (or bone mineralization defects) in childhood, to avoiding weak, brittle bones in older adulthood.
“Calcium is also involved in the nervous system, hormone secretion, kidney function, respiration, blood clotting, and vitamin B12 absorption,” says Vicki Koenig, MS, RD, CDN, registered dietitian and founder of Nutrition-Wise. As a key component to healthy nerve function, the mineral helps nerve cells transport messages from the brain to different parts of the body. Calcium is also a major electrolyte—key for healthy muscle contraction and heart rhythms. “A recent large cohort study examining colorectal cancer rates and calcium intake also found that higher total calcium intake was associated with a lower risk of colorectal cancer,” House adds.
“Calcium is called a ‘macro-mineral’ because we require a large amount daily through our diet,” says House. If we don’t eat enough calcium to carry out the aforementioned tasks on a daily basis, the body will pull calcium from the bones to do so—this can further put us at risk for bone mineral density conditions like osteoporosis.
For adult women up to the age of 50, calcium needs are 1,000 milligrams (mg) and 1,200 mg after 50. Adult men require 1,000 mg per day until they reach the age of 70, where needs bump up to 1,200 mg per day.
“Almost 50% of the US population does not meet their recommended dietary calcium intake, and one in three women and one in five men will break a bone in their lifetime due to osteoporosis,” says House.
8 High-Calcium Snacks
While supplements can be helpful, there are plenty of whole foods rich in calcium (many of which are plant-based!) to help you to meet your daily quota. And snack time is the perfect opportunity to boost your calcium intake throughout the day. Here are eight of our favorite high-calcium snacks:
Roasted Chickpeas
“Try roasting chickpeas in an air fryer with your favorite spices,” shares House. And if you don’t own an air fryer, you can still easily whip up this snack at home. Simply toss drained and rinsed canned chickpeas with olive oil and salt and roast in a 425 degree oven until crispy, about 20 to 30 minutes. You’ll be surprised by how addictive these potato chip alternatives are…and they contain about 80 mg of calcium per cup! It doesn’t hurt that these legumes are also packed with nutrients like protein, fiber, copper, zinc, iron, manganese, magnesium, phosphorus, selenium, and B vitamins to encourage better immune, heart, and gut health.
Chia Seed Pudding
Mykola Sosiukin
From their immune and heart health-boosting fiber and omega-3 fatty acid content, to an impressive array of anti-inflammatory phytonutrients, there’s no shortage of reasons to love chia seeds. Plus, these tiny seeds are also excellent sources of calcium. One ounce, or two tablespoons, offers 179 mg of the mineral, and that number only increases when mixed with a calcium-rich milk to yield a delicious chia seed pudding. This could be cow’s milk or a fortified plant option, both of which usually average around 150 mg per half cup—the perfect amount to mix with two tablespoons of chia seeds for a single serving of pudding (and a grand total of almost 320 mg of calcium). After refrigerating overnight, top this pudding with your favorite fruits, nut butters, and shredded coconut to add fiber, unsaturated fats, and protein for a satisfying and health-boosting treat.
Yogurt, Almonds, and Berries
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“Top plain Greek yogurt with berries for a calcium-rich snack,” says House. Greek yogurt contains about 250 mg of calcium per cup. Boost that number to about 326 mg by topping with an ounce of almonds (which contains another 76 mg of the mineral). Any berries you mix into this snack will add natural sweetness as well as fiber and antioxidants—sure to leave you feeling satisfied until your next meal. “If you prefer to sweeten the yogurt with a small drizzle of maple syrup, like I do, one tablespoon will add about 20 mg of calcium,” House adds.
Kale Chips
As a fiber, potassium, and vitamin K, C, and A-rich food, kale helps to boost gut, heart, blood, immune, and eye health. But it also champions strong bones as a high-calcium food, containing 177 mg per one cup cooked. And crispy kale chips just so happen to be a delicious crunchy alternative to pretzels, chips, or cheese puffs. “Air fry or bake pieces of kale sprinkled with oil, salt, or your favorite spices, like garlic powder,” says House. You can also dress up this humble snack with other flavorings, such as nutritional yeast, paprika, and dried herbs.
Sardine Salad on Toast
While tuna salad is a classic, this same recipe concept can be applied to other tinned fish, like sardines! Sardines are an especially calcium-rich food, as they’re packaged with their cartilage and bones intact. And while these structures dissolve into the filets by the time we eat them, their calcium content remains. One cup of canned sardines boasts a staggering 569 mg of the mineral, as well as anti-inflammatory omega-3 fatty acids and B vitamins. Mix this with a touch of mayo, lemon juice, salt, and pepper for a nourishing midday pick-me-up enjoyed on fiber-rich whole wheat toast or lettuce cups.
Kefir Smoothie
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As far as dairy goes, kefir ranks high in overall healthfulness. This fermented fusion of yogurt and milk is full of probiotics, or healthy bacteria, that fortify the microbial community of the gut microbiome—the vitality of which greatly impacts several areas of our overall health. Plus, this increasingly popular dairy product is high in calcium, with 390 mg per one cup. Make a super simple smoothie of kefir, your favorite frozen fruit, and two tablespoons of chia seeds for a nourishing snack offering around 569 mg of calcium!
Tahini Energy Bites
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Chia seeds are not the only calcium-rich seeds out there—sesame seeds are also impressive sources of the mineral. Tahini, or ground-up sesame seeds, makes the perfect base for a delicious energy bite, and contains 128 mg of calcium per two tablespoons. This recipe from Walder Wellness is a tasty place to start and its inclusion of chia seeds yields each serving to offer around 150 mg of calcium per bite. This healthy snack feels like dessert in the middle of the day, and includes plenty of fiber and protein to keep you going.
Everything Bagel Cottage Cheese and Veggies
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The health conscious community can’t get enough of cottage cheese these days…or everything bagel seasoning, for that matter! Cottage cheese is rich in gut-healthy probiotics, muscle-building protein, and plenty of calcium with 138 mg of the mineral per cup. I like to make my cottage cheese into a dip of sorts by simply sprinkling over everything but the bagel seasoning. Dipping sliced veggies into this easy yet oh-so-tasty snack adds a welcomed dose of fiber, vitamins, minerals, and plant compounds. Or, slather some cottage cheese on a healthy slice of bread.
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