Boost Your Calcium Levels in Surprising Ways to Protect Your Bones and Brain

Girl Drinking Milk for Calcium
Credit: Pexels

Discover unexpected calcium-rich foods that support strong bones and a healthy brain at any age.

When you think of calcium, the first thing that probably comes to mind is a glass of milk. But did you know that there are plenty of other ways to get this essential mineral? From sparkling water to leafy greens, calcium is hiding in unexpected places. And it’s not just about strong bones—getting enough calcium may also help reduce the risk of dementia as you age. 

Why Calcium Matters?

Calcium is best known for keeping bones and teeth strong, but it does much more. It plays a crucial role in muscle function, blood clotting, nerve signaling, and even heart health. Research also suggests that maintaining adequate calcium levels could help protect brain function and reduce the risk of cognitive decline.

Surprising Sources of Calcium

  1. Fizzy Water
    Yes, your favorite sparkling water may contain calcium! Some brands, particularly those sourced from mineral-rich springs, are naturally high in calcium. Check the label—if your sparkling water is fortified with minerals, you could be sipping your way to better bone health.
  2. Leafy Greens
    Kale, bok choy, and collard greens are excellent plant-based calcium sources. Unlike spinach, which contains oxalates that hinder calcium absorption, these greens allow your body to absorb the mineral more efficiently.
  3. Figs
    Dried figs pack a calcium punch, offering around 100 mg per 100-gram serving. Plus, they’re full of fiber and antioxidants, making them a great snack for overall health.
  4. Almonds
    Almonds are one of the best nuts for calcium, providing about 75 mg per ounce. They also contain healthy fats and vitamin E, which support brain and skin health.
  5. Tofu and Tempeh
    Soy-based foods, especially calcium-set tofu, are great dairy-free sources of calcium. A half-cup of fortified tofu can provide over 400 mg of calcium, nearly half the daily recommended intake.
  6. Sardines and Canned Salmon
    If you eat fish, sardines and canned salmon (with bones) are fantastic sources of calcium. Just one small can of sardines can provide over 300 mg, plus a boost of brain-friendly omega-3 fatty acids.
  7. Seeds
    Chia, sesame, and poppy seeds are tiny but mighty when it comes to calcium. Sprinkle them on yogurt, salads, or smoothies for a simple nutrient boost.
  8. Fortified Foods
    Many plant-based milks (like almond, soy, and oat milk) are fortified with calcium, often containing just as much—or even more—than cow’s milk. Breakfast cereals, orange juice, and some breads are also fortified, making it easy to get your daily dose.

How to Maximize Calcium Absorption?

  • Pair with Vitamin D: Your body needs vitamin D to absorb calcium efficiently. Get enough sunshine or include foods like salmon, eggs, and fortified products in your diet.
  • Limit Excess Caffeine and Sodium: Too much caffeine and salt can cause your body to excrete calcium, so keep your intake in check.
  • Eat Calcium-Rich Foods Throughout the Day: Your body absorbs calcium better in smaller amounts, so try spreading your intake across meals.

The Bigger Picture

Getting enough calcium is about more than just bones—it’s a key player in keeping your body and mind healthy. By incorporating a variety of calcium-rich foods into your diet, you can protect your bones, support brain function, and reduce your risk of conditions like osteoporosis and dementia.

So next time you’re reaching for a snack, think beyond dairy. Whether it’s a handful of almonds, a bowl of leafy greens, or even a glass of fizzy water, you’re giving your body the calcium boost it needs!