Calcium is an essential mineral that plays a vital role in the development and maintenance of strong bones and teeth.

It also plays a crucial role in various bodily functions such as muscle contraction, nerve function, blood clotting, and cellular signaling. The recommended daily intake of calcium for adults is 1000-1300 milligrams, depending on age and gender. While dairy products are often considered the primary source of calcium, fish and seafood can also be excellent sources of this essential nutrient.

1. Sardines

Sardines are small, oily fish that are packed with nutrients, including calcium. A 100-gram serving of sardines provides approximately 382 milligrams of calcium, which is equivalent to about 38% of the daily recommended intake.

In addition to being rich in calcium, sardines also contain omega-3 fatty acids, vitamin D, and protein, making them a highly nutritious choice.

2. Salmon

Salmon is a popular fish known for its omega-3 fatty acid content, but it is also a great source of calcium. A 100-gram serving of salmon contains around 14 milligrams of calcium.

While this may not seem like a lot, it can still contribute to your overall calcium intake, especially when combined with other calcium-rich foods.

3. Anchovies

Anchovies are small, oily fish that are often used as a flavor enhancer in various dishes. They are also a good source of calcium, with a 100-gram serving providing approximately 147 milligrams of calcium.

Anchovies are also high in omega-3 fatty acids, protein, and other essential nutrients.

4. Canned Tuna

Canned tuna is a convenient and affordable source of calcium. A 100-gram serving of canned tuna typically contains around 12 milligrams of calcium. However, it is important to note that the calcium content may vary depending on the brand and type of tuna.

Opt for tuna canned in water rather than oil to keep the calorie and fat content in check.

5. Trout

Trout is a freshwater fish that is packed with nutrients, including calcium. A 100-gram serving of trout provides approximately 150 milligrams of calcium.

It is also a good source of omega-3 fatty acids, vitamin D, and protein, making it a nutritious addition to your diet.

6. Shrimp

Shrimp is a popular shellfish known for its delicate flavor and versatility in cooking. It is also a good source of calcium, with a 100-gram serving containing around 90 milligrams of calcium.

Shrimp is low in calories and fat, making it a healthy choice for those watching their weight.

7. Mackerel

Mackerel is a fatty fish that is rich in omega-3 fatty acids, vitamin D, and calcium. A 100-gram serving of mackerel provides approximately 260 milligrams of calcium.

Including mackerel in your diet can help meet your daily calcium needs and provide other health benefits associated with consuming omega-3 fatty acids.

8. Clams

Clams are a type of shellfish that can be enjoyed in various recipes. They are also an excellent source of calcium, with a 100-gram serving providing approximately 82 milligrams of calcium.

Clams are low in calories and high in protein, making them a nutritious and flavorful addition to your diet.

Conclusion: Diversify Your Calcium Sources

While dairy products are commonly associated with calcium intake, it’s important to diversify your sources of this essential mineral.

Fish and seafood can be excellent choices for obtaining calcium, along with other important nutrients like omega-3 fatty acids and protein. Including a variety of calcium-rich fish and seafood in your diet can contribute to overall bone health and support the proper functioning of various bodily systems.