Calcium is important for strong bones and teeth – and now research suggests the benefits are more wide ranging, potentially helping to keep bowel cancer and even dementia at bay.
A recent study by the University of Oxford, published in Nature Communications and based on data from more than 500,000 women aged over 50, found that those who reported consuming an extra 300mg of calcium per day (the equivalent of a 240ml glass of milk or two pots of yoghurt) were 17 per cent less likely to develop bowel cancer over the 16-year study period.
Another recent UK study found people living in ‘softer water’ areas may be at increased risk of dementia because their drinking water contains lower levels of calcium (the ‘hardness’ of water is judged by its mineral content).
It’s been suggested that calcium can have a protective, antioxidant effect on the brain, though the evidence is still very much in its early days.
‘Calcium is needed to help our muscles contract and help with cell division and nerve signalling,’ says Nigel Denby, a dietitian with harleystathome.com. ‘It even helps to keep our heartbeat regular and our blood clotting as it should.’
Because we can only get calcium through our diet, if our intake regularly falls below what’s needed, our bodies can start to leach excessive amounts of this vital mineral from our bones for all the other jobs it’s needed for, which will then weaken them over time.
The recommended daily amount (RDA) for adults is 700mg calcium (or just under three 200ml glasses of cow’s milk). Growing children and teens, breastfeeding women and people with fragile bone conditions may need slightly more.
But where else can you find the calcium you need? Follow our guide to some of the best – and sometimes surprising – sources.
Tinned sardines
50g, 340mg calcium – 49% daily amount (RDA) of calcium
The soft, edible bones that you get in tinned sardines, mackerel, salmon and anchovies make these oily fish a particularly good source of calcium.
You won’t get the same from fresh sardines, as the bones are inedible.
Sardines supply at least a third more calcium than most other tinned fish. This portion also supplies a quarter of your daily vitamin D, which is needed to help absorb calcium and is important for immunity. It also contains phosphorus, which works with calcium to help keep our bones strong.
Dried basil
1 tbsp, 101mg calcium – 14% daily amount (RDA) of calcium
Although drying herbs tends to destroy some of their vitamin and polyphenol (beneficial antioxidant plant compounds) content, the concentration of calcium can actually increase as they dry out.
Dried basil is one of the best herbal sources of calcium, with marjoram, rosemary, thyme and dill also supplying useful amounts of the mineral.
Add a generous sprinkle of dried basil to meals during cooking or salads, and be sure to store dried herbs away from heat and light to keep them at their best.
Ovaltine
One mug, 448mg calcium – 64% daily amount (RDA) of calcium
Five teaspoons of Ovaltine – the recommended serving size – will give you 200mg calcium, 28 per cent of your RDA.
Stir this malty powder into 200ml of hot, semi-skimmed milk (rather than full-fat which has less calcium per ml) and you’ll get 448g calcium; almost two thirds of your RDA in a serving.
But be warned, while it is fortified with 14 vitamins and minerals, it’s 48 per cent sugar and counts as an ultra-processed food, so regard it as an occasional treat.
Cooked kale
118g (one cup), 179mg calcium – 25% daily amount (RDA) of calcium
Many dark green vegetables have useful amounts of calcium – but choose your leaves wisely.
Spinach, Swiss chard, sorrel and beets contain a substantial amount of oxalic acid, which tends to bind to some of their calcium content during digestion and stop it being absorbed by the body.
Fortunately, the list of greens low in oxalic acid is longer – with kale being one of the best. This portion will fulfil your daily vitamin K requirements, needed for blood clotting, too. Steam it to preserve the nutrients.
White bread
Two thick-cut slices of Hovis Best of Both, 357mg calcium – 51% daily amount (RDA) of calcium
Most white and non-wholemeal brown flour in the UK is fortified with iron, which is vital for red blood cell manufacture; B vitamins, which are needed for energy; and calcium.
Just two slices of thick-cut Hovis Best of Both – a mix of fortified white flour and fibre-rich wholemeal – will provide more than half of your daily calcium needs.
However, spreading this with butter will only add a couple of milligrams of calcium. Despite being dairy foods, butter, cream cheese and cream contain very little calcium because of their high fat content.
Baked beans
200g pot, 122mg calcium – 17% daily amount (RDA) of calcium
All beans and lentils offer useful amounts of calcium.
This quick and easy staple will also give you 7g fibre in a snap pot – 23 per cent of the daily recommendation – as well as 9.4g protein (the equivalent of one and a half eggs). This combination will help keep you fuller for longer.
It also counts as one of your five-a-day. Look for the version with no added sugar, which also has 25 per cent less salt than standard baked beans.
Orange
One large fruit, 60mg calcium – 8.5% daily amount (RDA) of calcium
Best known for being rich in vitamin C, oranges are also a useful source of calcium.
An orange will also provide about 14 per cent of your daily fibre needs and around 10 per cent of your folic acid requirements – the body needs this to create DNA and divide cells, which is why it is a particularly important nutrient for foetuses during pregnancy (when supplements are recommended).
The acid in citrus fruit can alter the pH of urine, which may help prevent kidney stones.
Dried figs
Two dried figs, 92mg calcium – 13% daily amount (RDA) of calcium
Like many dried fruits, figs are a concentrated source of minerals – there is calcium, potassium (important for healthy nerve and muscle function), magnesium (for bone health) and iron here. You’ll also get a fifth of your daily needs of filling, gut-friendly fibre in this portion.
The Royal Osteoporosis Society recommends dried figs as a calcium source for bone health. However, they contain some natural sugar, so you shouldn’t consume too many at once. They can also leave a sticky, sugary film on teeth, so rinse your mouth with water after eating to keep plaque at bay.
Sparkling water
500ml, 82mg calcium – 11% daily amount (RDA) of calcium
Bottled mineral waters (rather than ‘spring’ or ‘table’ waters) – including carbonated versions such as San Pellegrino (82mg calcium in 500ml), Perrier (73.5mg) and Sparkling Evian (40mg) – and still mineral waters all have a significant calcium content due to the terrain that they have been filtered through.
Some hard tap water can be a good source, too, containing as much as 300mg calcium per litre – that’s 150mg in a 500ml glass, or 21 per cent of your RDA – depending on where you live. To find out the calcium content of your tap water, just check your water provider’s website.
Mini milk lolly
25g strawberry lolly, 365mg calcium – 52% daily amount (RDA) of calcium
Labelled as ‘calcium rich’, these treats are made with whole milk, skimmed milk, whey solids and added calcium carbonate – which add up to an impressive 52 per cent of an adult’s daily calcium needs in one small lolly. There’s 10 per cent strawberry puree, too.
However, these are also sweetened with fructose and glucose syrup. Size is on the Mini Milk’s side, however: each lolly provides just 30 calories and one teaspoon of sugar. But keep it as an occasional treat.
