Sources of Calcium

There are lots of different sources of calcium. Calcium helps our cells absorb Vitamin C, which then helps our immune system, fight off infection and disease. If we combine this with Vitamin D, it helps our body absorb calcium in the gut more effectively.  It’s all about balance.

I try to get Calcium from the foods I eat because I don’t eat dairy due to allergies. This includes adding some sun or other foods containing Vitamin D and Vitamin C, to support my immune system and help out my body, in this shared nutritional type relationship.

canned fish

Let’s dive right in shall we? Canned fish is a way to get some calcium into our diet. Things like tuna, sardines, shrimp and salmon, all have some calcium in them with sardines hitting the top of that list. Sardines aren’t my thing but they may be yours. I’d prefer tuna on a salad, but that’s my personal preference. What’s yours?

there’s calcium in nuts

Let’s go nuts! I’m definitely a fan of the nut and love Brazil nuts, almonds, hazelnuts and cashews. I particularly love Brazil nuts because they also contain Selenium which is a trace element important to the immune system. Nuts are really easy to add to yoghurt or ice cream (I only eat plant-based due to the no-dairy thing). They’re also super easy to eat on their own as a snack.

Vitamin D helps absorb calcium

Believe it or not, Vitamin D can actually help increase calcium absorption in the gut. And Vitamin D is free from the sun. You read that right. It’s free! So if we can get outside and get safe sun exposure without getting our skin burned, we could be helping out our body. So if we ate some nuts while sitting outside instead of at our desk or workstation, we could save ourselves some time, but in a good way.

seeds contain calcium

Seeds are small, but mighty little things. They’re a super easy way to get calcium into your diet without much fuss. Despite their size and the fact they contain calcium, they also contain other essential vitamins and minerals too that are also good for the immune system. Currently, I only have chia and sunflower seeds in my pantry, so whatever is available on hand, I’ll chuck those little suckers on my yoghurt, or throw them over my salad for dinner. Either way, I get them in me somehow.

dried fruit

Dried fruit is a personal favourite of mine. So much in fact, I’m looking to buy my own dehydrator so I can dry my own fruit. There are quite a few options of fruit available that contain calcium, so when mixed with nuts, it provides an easy snack to have at home, put in a lunchbox, or take to work. Dried apricots and pineapple are my top choices, but there are many more to choose from. Dates are brilliant for making healthy energy balls, and kids won’t even know they’re healthy! Too easy.

drinks fortified with calcium

There are different drinks that can be fortified with calcium. A drink is fortified by having something like calcium added to it. Although I use almond milk when cooking a stir-fry or curry, the ones I use aren’t fortified. If I was to use any of these products, I’d always check the ingredients to see what else has been added. It never ceases to amaze me, what other junk is added to food and drinks these days. Most of the time, it’s not actually needed so it always pays to check.

calcium from fresh fruit

Some fresh fruits contain calcium. Oranges, which most people associate with vitamin C, actually contain calcium and vitamin D as well. It’s like a ‘buy 3 for the price of 1’ special deal, but in vitamin form. That’s a bargain that should please any consumer of fruit. I know I was pretty stoked to learn that information.

some vegetables even contain calcium

Believe it or not, certain vegetables have calcium in them. Spinach is already known as a superfood because it has a heap of other good things in it. The sweet potato (aka kumara if you’re from New Zealand), is easy to peel, boil, roast, or even make into oven chips etc… Just make sure fruit and veggies are washed before cooking or eating. This helps to make sure that no nasty chemical residue is left on them. Oh and broccoli is easy to throw in a stir-fry or curry, and is easy to get frozen from the shop or supermarket.

So there you have it!

Calcium can be found in many different foods, which is not only a bonus for us, it’s a bonus for our gut, our immune system, and of course, our bones!

If you need nutritional advice, please reach out to a registered nutritionist who will help you work out the best way to get calcium into your diet. Be sure to check their certification as I found it was best to go by word of mouth, as this type of recommendation, may help find the best fit for you and your situation.