Our body needs calcium to make the bones stronger and healthier, helps the muscle function properly, aids in transmitting nerve impulses and facilitates blood clotting.
When the level of calcium in the blood falls below the normal range, this medical condition is known as hypocalcemia.
Symptoms of hypocalcemia include, muscle cramps, twitching, tingling in the fingers and toes, seizures and heart palpitations.
If you have been diagnosed with hypocalcemia, incorporating foods that are rich in calcium into your diet is important.
In this post, we’ll take a look at the 15 calcium-rich foods for people with hypocalcemia.
What is the recommended daily intake of calcium?
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The recommended daily intake of calcium for adults is 1000 to 1200 mg per day.
For people with hypocalcemia, a higher daily intake of calcium is recommended.
It is important to monitor calcium intake and blood calcium levels to ensure that the body is getting enough calcium.
Top 15 Calcium-Rich Foods For People With Hypocalcemia
If you’re having hypocalcemia, here are the calcium-rich foods you can add to your diet.
Cheese is an excellent source of calcium, with Parmesan and Cheddar cheese being particularly high in calcium.
One ounce of Parmesan cheese has about 331 mg of calcium, while Cheddar cheese contains about 307 mg of calcium.
Melt cheese between two slices of bread and grill until crispy and gooey.
Mix melted cheese with pasta and bake in the oven for a delicious comfort food.
Yogurt is another great source of calcium. A 6-ounce serving of Greek yogurt contains about 200-300 mg of calcium.
Blend yogurt with fresh fruits like strawberry and milk for a nutritious and refreshing drink.
Top yogurt with sliced fruit, nuts, and honey for a satisfying breakfast.
Milk is a staple source of calcium, with one cup of low-fat milk that contains about 300 mg of calcium.
Pour milk over your favorite cereal for a classic breakfast option.
Blend milk with fruit and ice for a refreshing and nutritious drink.
Tofu is a versatile plant-based source of calcium. Half a cup of tofu made with calcium sulfate contains about 253 mg of calcium.
Cube tofu and cook with vegetables and soy sauce for a quick and easy meal.
Crumble tofu, cook with vegetables and spices for a vegan alternative to scrambled eggs.
Sardines are a great source of calcium, having 3.75 ounces of canned sardines with bones contain about 351 mg of calcium.
Spread mayonnaise on bread and add sardines with lettuce and tomato for a quick and satisfying lunch.
Mix sardines with greens, tomatoes, and a vinaigrette dressing for a healthy and flavorful salad.
Spinach is a leafy green vegetable that is rich in calcium. One cup of cooked spinach contains about 245 mg of calcium.
Heat a little bit of olive oil in a pan and cook fresh spinach leaves until wilted.
Season with salt, pepper, and lemon juice for a simple and tasty side dish.
Kale is also a leafy green vegetable that is packed with calcium.
One cup of raw kale contains about 93 mg of calcium.
Blend kale with your favorite choice of fruits, yogurt, and milk for a nutritious smoothie.
Heat a little bit of olive oil in a pan and cook kale leaves until they’re tender. Add garlic, salt, and pepper for extra flavor.
Almonds are also a great source of calcium. One ounce of almonds contains about 75 mg of calcium.
Mix almonds with other nuts, dried fruits, and chocolate chips for a tasty and energy-boosting snack.
Spread almond butter on toast, apples, or crackers for a healthy and delicious snack.
9. Fortified orange juice
Fortified orange juice is a good source of calcium, with one cup contains 350 mg of calcium.
Blend orange juice with frozen fruit, yogurt, and honey for a delicious and nutritious smoothie.
Freeze orange juice with sliced fruits for a refreshing and healthy summer treat.
10. Canned salmon
Canned salmon can be used to prepare different recipes. Half a cup of canned salmon with bones has about 232 mg of calcium.
Add canned salmon to your favorite pasta recipe for a quick and easy meal.
Mix canned salmon with mashed potatoes, onion, and egg and form into small croquettes.
Broccoli is a versatile vegetable that is loaded with calcium. One cup of cooked broccoli has about 62 mg of calcium.
Toss broccoli florets with olive oil, salt, and pepper and roast in the oven until crispy and golden brown.
Mix steamed broccoli with eggs, cheese, and milk and bake in a pie crust for delicious and satisfying breakfast or brunch.
12. Sesame seeds
One tablespoon of sesame seeds contains about 88 mg of calcium.
Make a homemade hummus by adding sesame seeds to the traditional chickpea-based recipe.
Add sesame seeds to your favorite granola recipe for a nutritious and crunchy snack.
13. Bok choy
Bok choy is a leafy green vegetable that is commonly used in Asian cuisine. One cup of cooked bok choy contains about 158 mg of calcium.
Chop up bok choy and mix with a vinaigrette dressing, topped with nuts and dried fruit for a crunchy and healthy salad.
Combine bok choy with cooked noodles, your choice of protein, and a flavorful sauce for a filling and healthy meal.
Figs are a sweet and nutritious fruit that are high in calcium.
Three dried figs contain about 54mg of calcium. Cut fresh figs in half and serve with goat cheese.
Use figs to make a sweet and flavorful jam that can be served with crackers.
Blend fresh figs with yogurt, and milk for a healthy and delicious smoothie.
15. Black-eyed peas
One cup of cooked black-eyed peas contains about 211 mg of calcium.
Mash cooked black-eyed peas with spices and flour, then fry in oil until golden brown and crispy.
Mix cooked black-eyed peas with chopped tomatoes, cucumbers, bell peppers, and a simple vinaigrette dressing.
Although these foods are high in calcium, they may not be suitable for everyone with hypocalcemia.
Its best to talk to a dietitian to determine the appropriate calcium intake for your specific needs and to develop a nutrition plan that meets those needs.