Many post menopausal women experience a high risk of osteopenia or osteoporosis (brittle bones 1, 2, 3, 4). In this blog, we’ll talk about seven calcium-rich foods that are easy to add to your diet. These foods will help you stay healthy during menopause, but they’re also great for anyone wanting to keep their bones in good shape.
Calcium is one of the most important things you need when it comes to keeping your bones strong (5, 6, 7, 8, 9, 10). For women, especially during menopause, bone health becomes even more important. Menopause causes changes in hormones that can make bones weaker. But don’t worry! Eating the right foods can help keep your bones healthy and strong.
7 Calcium-Rich Foods You Should Eat
Let’s dive into the seven best calcium-rich foods that can help keep your bones strong and healthy. Don’t worry, these are foods you can easily add to your everyday meals.
1. Leafy Greens (Like Kale and Spinach)
Leafy greens are packed with calcium. Kale, collard greens, and spinach are perfect examples of calcium-rich foods that will help your bones (11, 12). For example, 1 cup of cooked collard greens can give you about 250 mg of calcium! That's a pretty awesome boost.
Even though spinach has calcium, it also has oxalates, making it harder for your body to absorb all the calcium (13, 14). But don’t worry—spinach still gives you other good stuff like vitamins and antioxidants!
Quick Tip: Add these greens to your soup, salad, stir-fries, or smoothies for a delicious and healthy treat.
2. Fortified Plant-Based Milk (Almond Milk, Soy Milk, etc.)
Not everyone drinks regular cow’s milk, and that’s fine! Many plant-based milks, like almond, soy, hemp, coconut or oat milk, are packed with calcium and vitamin D (19, 20, 21, 22). Most of these are fortified, meaning they’ve added nutrients, so you can still get your daily calcium.
For example, one cup of fortified almond milk has about 450 mg of calcium. That’s like a huge serving of calcium! You can use plant-based milk in cereal or smoothies, or just drink it.
3. Tofu and Tempeh
Tofu is made from soybeans and is a great source of calcium (23, 24, 25). Moreover, a study showed that calcium absorption from tofu was similar to that of milk (26). You can use tofu in many ways—stir-fry it, add it to your salad, or even make a tofu scramble! Half a cup of tofu can have anywhere from 250 to 350 mg of calcium, so it’s definitely a good choice for your bones.
Tempeh is another soy-based food that’s high in calcium. It has more calcium than soy (27). It’s super tasty in stir-fries or sandwiches. Tempeh also provides protein, which is great for your muscles and overall health. 20 post menopausal women were tested for calcium absorption from tempeh and milk. The calcium absorption from tempeh was the same as that of milk. However, the quantity of tempeh needed to get the same amount of calcium from milk was more (28).
Animal studies, on the other hand, show that taking tempeh with daidzein can improve bone metabolism (29).
4. Yoghurt (Dairy and Plant-Based Options)
Yoghurt is a fantastic food for bone health because it’s full of calcium (30, 31, 32, 33) . If you can eat dairy, Greek yoghurt is a great choice—it’s extra creamy and high in calcium. If you’re avoiding dairy, don’t worry—there are lots of dairy-free yoghurts made from coconut, almond, or cashew milk that are also fortified with calcium.
One serving of Greek yoghurt can give you about 200-300 mg of calcium. Plus, yoghurt is awesome because it has probiotics, which are good for your gut health and digestion.
Quick Idea: Mix yoghurt with fruit and a handful of nuts or flaxseeds for a healthy and tasty snack.
5. Cheese (Especially Hard Cheeses)
If you like cheese, you’re in luck—it’s one of the best sources of calcium! Hard cheeses like cheddar, gouda, and parmesan are packed with calcium (34, 35, 36). Just one ounce of cheddar cheese has around 200 mg of calcium (37). That’s a great way to get a boost in your diet.
But if you prefer non-dairy options, there are plenty of plant-based cheeses fortified with calcium. You can find these at most grocery stores, and they taste awesome, too!
Quick Tip: For an extra calcium boost, try adding cheese to your sandwiches, salads, or pasta dishes.
6. Seeds (Chia Seeds, Sesame Seeds, Poppy Seeds)
Seeds are small but mighty when it comes to calcium. Chia seeds are one of the best because they are packed with calcium and healthy fats. Just two tablespoons of chia seeds can give you about 180 mg of calcium!
Sesame seeds and poppy seeds are also great choices. You can add them to your smoothies, sprinkle them on oatmeal, or even mix them into baked goods for extra crunch and nutrition.
7. Fruits (Oranges, Figs, Blackberries)
Believe it or not, fruits can also be a source of calcium! Oranges are not only delicious but also give you some calcium—one large orange has about 60 mg. Dried figs are another great option—just a handful can give you 120 mg of calcium.
Berries like blackberries and raspberries also contain some calcium, and they’re packed with antioxidants that help keep you healthy. Berries are also anti-inflammatory since they have antioxidants. Add these fruits to your smoothies, yoghurt, or even eat them as a quick snack!
How to Get 1200mg Of Calcium a Day From Food?
Food | Amount | Calcium Content (mg) | Total Calcium (mg) |
Leafy Greens (Kale) | 1 cup cooked | 250 mg | 250 mg |
Fortified Plant-Based Milk (Almond Milk) | 1 cup | 450 mg | 450 mg |
Tofu | ½ cup | 250 mg | 250 mg |
Greek Yogurt | ½ cup | 100 mg | 100 mg |
Chia Seeds | 2 tablespoons | 180 mg | 180 mg |
Oranges | 1 large orange | 60 mg | 60 mg |
Total Calcium | 1290 mg |
Why Calcium is Important for Bone Health
So, why is calcium such a big deal for your bones? Well, calcium helps build and maintain strong bones, and your bones need it every day to stay strong. During menopause, women’s bodies don’t hold on to calcium as well as before, which can make bones weaker and easier to break. That’s why it's super important to eat plenty of calcium-rich foods during this time.
But calcium isn’t the only thing you need. Vitamin D is just as important because it helps your body use calcium better. Without enough vitamin D, even if you eat calcium-rich foods, your body might not be able to absorb it properly. So, getting both calcium and vitamin D in your diet is the key to strong bones.
Tips for Better Calcium Absorption
Eating calcium-rich foods is important, but it’s not just about eating them—it’s about making sure your body can absorb them well! Here are a few tips to help your body get the most out of your calcium:
Get Vitamin D: Vitamin D helps your body absorb calcium better. So, make sure you’re getting some vitamin D from foods like fortified milk, eggs, or even from sunlight.
Avoid Too Much Caffeine: Too much caffeine can make it harder for your body to absorb calcium, so try to limit drinks like soda and coffee.
Stay Active: Weight-bearing exercises, like walking or jogging, can help keep your bones strong and make it easier for your body to use calcium.
Make It Easy with Meal Prep
If you’re busy and don’t have a lot of time to cook every day, meal prep is a great way to make sure you’re eating calcium-rich foods regularly. You can prepare things like salads, stir-fries, or smoothies ahead of time, so you always have healthy meals ready to go.
And remember, even if you don’t have time to make something from scratch, there are always quick options like grabbing a yoghurt or a handful of nuts and seeds. Here is a calcium-rich ragi laddu recipe.
Conclusion: Keep Your Bones Strong and Healthy
Getting enough calcium is super important, especially during menopause, when bone health can become more of a concern. Remember, it’s not just about calcium—vitamin D and staying active are important too! So, make sure you’re getting both nutrients and practising healthy habits to keep your bones in the best shape possible.
So, what’s your favourite calcium-rich food? Add it to your meals today and start taking care of those bones!
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