The most abundant mineral in the human body, calcium is essential for healthy bones and cells. How much to consume per day? What are the foods richest in calcium? The best non-dairy products? Where to find them when you are vegan? List and tips.

Definition: what are calcium and what benefits?

Calcium is a mineral salt necessary for the body and especially for the strength of bones. Since it is not made by the body, it must be brought to it daily, through food. This trace element is beneficial for bones, for teeth (it helps to avoid cavities), reduces the problems of nervousness, spasmophilia and insomnia. Other nutrients increase the benefits of calcium and promote its assimilation into the body, such as vitamin D, which improves calcium absorption and metabolism. Also, magnesium, potassium, probiotics, or essential fatty acids help calcium to attach to the bones.

List of calcium-rich foods

Calcium is particularly present in dairy products, but other foods are real sources of calcium such as legumes, dried fruits, green vegetables, or oily fish.

► Cheeses (Parmesan, Comté, and Gruyère in the lead): see next paragraph.

► Dairy products: one yogurt (125 g) contains 176 mg of calcium, while 100 g of petit-Suisse contains 117 mg. To consume: 2 to 3 dairy products per day (for example 1 glass of milk + 1 yogurt or cottage cheese (or 2 small Swiss) + 1 serving of 30 g of cheese)

► Sardines with drained oil: fatty fish are rich in calcium, which is particularly contained in their bones. Sardines in oil (798 mg per 100 g), anchovies (296 mg per 100 g), and mackerel (123 mg per 100 g) are rich in antioxidants because they contain omega 3, unsaturated fatty acids beneficial to the cardiovascular system (heart and arteries) and vitamin D that helps bind calcium to the bones. To consume: 1 or 2 fatty or semi-fatty fish per week

► Almonds: in addition to providing a good amount of calcium, almonds (248 mg per 100 g) contain many minerals, mono-saturated fatty acids, vegetable proteins, and soluble fiber. To consume: a serving of 15 g (12 almonds) provides 35 mg of calcium.

► Green vegetables: rich in calcium, cooked spinach (141 mg per 100 g), chew/watercress (90 mg per 100 g), cooked broccoli, and cabbage (59 mg per 100 g) provide antioxidants, water, fiber, and vitamins. To consume 150 g for all meals.

► Legumes: at the top of the ranking of legumes containing the most calcium, we find white beans (68 mg per 100 g), red beans (49 mg per 100 g), and chickpeas (35 mg per 100 g). They also have a high content of potassium and folic acid (vitamin B9) and promote cell renewal. To consume: 150 g per day as an accompaniment, alternating with green vegetables and starchy foods.

► Dried figs: containing vitamins and minerals such as potassium, iron, and calcium (167 mg per 100g), figs also provide antioxidants, especially contained in the peel, as well as fiber. To consume: 2 to 3 figs are a balanced snack rich in fiber, allowing a better concentration during the day.

► Hazelnuts: these dried fruits are very rich in calcium (135 mg per 100 g), potassium, protein, and antioxidants, including vitamin E, used to prevent certain cardiovascular diseases (heart attack, stroke, clots ...). Good to know: hazelnuts contain omega 3 good to maintain the right balance of cholesterol, but they are nevertheless very fatty and caloric. Consume it in moderation (maximum 30 g per day).

► Aromatic herbs and spices: Thyme is at the top of the ranking of aromatic herbs containing the most calcium (1260 mg per 100 g). To enhance your dishes, do not skimp on spices that have a high calcium content such as cinnamon (1080 mg per 100 g), cumin (931 mg per 100 g), or curry (478 mg per 100 g). Little known, meloukia, spice of Tunisia, is a powder of dried corete leaves that has a record calcium content (2000 mg per 100g). To the taste between spinach and sorrel, this spice can enhance the taste of your soups, soups, or vegetables.

► Sesame: this oilseed provides calcium (962 mg per 100 g) and other minerals such as protein, iron, magnesium, and zinc. To consume: sprinkle your dishes with sesame seeds or consume them in wholemeal bread for breakfast for example.

The most calcium-rich cheeses

Contrary to popular belief, it is not milk that is the main provider of calcium but rather cheeses. Those that are best supplied with calcium are hard and pressed cheeses such as:

Parmesan cheese (1200mg of calcium per 100g),

the county (1100mg per 100g),
Gruyère (1020 mg per 100g)
emmental (971 mg per 100 g).
reblochon and Saint-Nectaire which contain 800 mg per 100 g,
blue cheeses such as Bleu d'Auvergne and Roquefort which contain 600 mg per 100g.
To consume: a serving of 30g per day can cover on average a quarter of the daily needs.

Where to find calcium when you are vegan (without milk)?

Calcium is mainly found in dairy products (cheeses, yogurts, etc.). But not only. It is present in green vegetables such as collard greens (232 mg/100g), watercress (158 mg/100g), spinach, and fennel (100 mg/100g). Tofu contains 350 g of calcium for a 100 g serving. Oilseeds such as almonds or hazelnuts are well supplied with calcium (250 g/100g and 135 mg/100g respectively). The fruits are a little less well supplied. Nevertheless, kiwis (34 mg/100 g), oranges (43 mg/100 g), apricots (13 mg/100 g), clementines (30 g/100 g), and blackberries (29 mg/100 g) are the ones that contain the most.

Most calcium-rich waters

Flat or gaseous, prefer so-called calcium waters, that is, rich in calcium that have a content greater than 150 mg per liter. No. 1 in the ranking, Hépar water contains 591 mg of calcium per liter, it is followed by Contrex (467 mg/l), Salvétat (253 mg/l) and San Pellegrino (208 mg/l).

What is the recommended daily dose?

Calcium intake is 1 g per day on average, but needs vary depending on gender and age. At the time of growth, pregnancy and aging, or in case of osteoporosis, the calcium requirement increases and the daily intake then increases to 1.2 g.