Healthy skin has always been on-trend; however, the means of achieving a healthy glow have varied from simple moisturizers to serums to sunblocks to gadgets purporting cell renewal, anti-aging benefits, and combating dullness.
Of course, it’s not just topical products and tools that contribute to healthy skin but also diet and hydration.
Calcium is a key ingredient for healthy skin, as it is a micronutrient stored in the epidermis that helps keep skin hydrated and combat inflammation such as rashes or eczema. High calcium levels in your skin can also help prevent skin cancer and aid in regulating cell membrane degradation.
Of course, dairy products are a great source of calcium and the most commonly used. One cup of whole milk contains 306 milligrams (mg) of calcium, while 100 grams (g) of plain yogurt contains 127 mg of the nutrient. Cheese is also a readily available source, with half a cup giving you 289 mg.
However, there are other foods that not only deliver a healthy dose of calcium but are great sources of protein and fiber to boot! Here’s a rundown of some other calcium-rich foods that go beyond the cow.
First up, veggies! Leafy greens are essential to any healthy diet, whether you’re eating for skin care, weight management, or a healthy heart.
Spinach packs the most punch, with 245 mg of calcium in one cup. I like to throw a few cups over a savory casserole’s last 10 minutes in the oven or treat yourself to a spinach, strawberry, and goat cheese salad.
After spinach comes bok choy, which is typically found in Asian cuisine and boasts 185 mg of calcium per cup. Add some vertically quartered bok choy to your standard stir-fry for a nutrient boost.
Next up on the vegetable front is kale, one cup of which has 177 mg of calcium. Kale chips, where you crisp kale leaves in the oven, make a great snack on their own. They can be served with eggs, used as a pizza topping, or as an alternative to croutons in soup and salad. A few years ago, kale was trending as a “superfood” with its dense nutritional value containing vitamins A, B6, C, K, folate, and fiber — just a great green for overall health.
And, of course, there’s broccoli. While not as calcium-rich as other vegetables, 100 g contains 46 mg of the nutrient; it’s a good source of fiber, vitamins C and K, and antioxidants to support digestive health. You can simply boil broccoli, roast, or use it over pasta or rice. Even raw with some hummus for a healthy snack is a pretty straightforward way to incorporate broccoli into your daily diet. And let us not forget the classic broccoli salad, a staple dish for any upcoming summer picnics. I know there’s controversy around the subject, so I leave it up to each individual on whether or not to include raisins in this recipe.
Beyond dairy and plants, there are protein-based sources of calcium. One surprising option is canned sardines. A 100-gram serving of sardines can get you 382 mg of calcium. And canned fish is trending thanks to companies like the Fishwife’s Tinned Seafood and Natural Catch Seafoods; sardines are making a cool comeback. However, if you’re not ready to set sail with canned fish just yet, there’s also traditional salmon.
Beyond the 181 mg of calcium found in 3 ounces of salmon, it is also packed with enough vitamins and nutrients to make it one of the healthiest foods out there. I like salmon on the grill, especially during warm weather. Or make them up as patties for a salmon burger. Double down on the calcium with some cooked spinach to the mix. Triple down with a cheese slice, yum!
Last up in our protein options are beans. No matter which type you go for, most beans are generally good sources of calcium. For example, 100 mg of black beans contains 191 mg of calcium. 100 g of white beans contain 236 mg of the nutrient, and even 100 g of chickpeas contain 111 mg of calcium. Three bean salad, anyone?
A lot of measurements here, which begs the question, how much calcium does a body need? Adults between the ages of 19-50 should aim for approximately 1,000 mg of daily calcium. From 51-70, men are pretty safe with that same intake, while ladies will need to increase their calcium to 1,200 mg.
Don’t forget calcium is essential to strong bones as well as healthy skin, and while you can utilize supplements to increase your calcium intake, be careful on dosage as too much calcium can negatively affect the prostate and heart.
