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7 Finger Foods that are High in Calcium

Calcium is a naturally occurring element and an essential part of a healthy diet. While we are growing calcium plays an essential part in the formation of strong bones and teeth and later in life we need it to prevent bone weakening. Sufficient calcium intake is vital for post-menopausal women who are at risk from osteoporosis and therefore greater likelihood of bone fractures.

99% of our body’s calcium is stored in our bones and teeth.

In addition to the part calcium plays in healthy bone growth and maintenance, a deficiency can lead to other problems, poor blood clotting being one of them. Let us look at a list of finger foods that are high in calcium.

Foods Which Contain Calcium

It is quite well known that dairy products such as milk and cheese are good calcium sources. Some lesser known sources are certain seeds and nuts of which almonds and sesame seeds are good examples. Certain greens also contain calcium, namely kale, broccoli, spinach and dandelion leaves.

Other sources include okra, quinoa, figs, beans (such as kidney beans and soya beans), canned sardines and oranges.

As lactose or dairy intolerance is becoming more frequent it is helpful to know that calcium can be found in other ways.

Many foods have calcium supplements added to them. The most common of these are soy milk, tofu, breakfast cereals and orange juice.

Finger Foods High in Calcium

1.) Cheese – calcium rich cheese curd is easily obtainable and can be easily sliced or cubed for a convenient and easy finger food. In addition it can be melted to make a dip, on its own or added to other ingredients.

2.) Sesame snacks – many different snacks can be made with sesame seeds included. Sesame toast is easy to make and can be cut into portions as a finger food. If you can bake then sesame seeds can be added to cookies and cakes.

3.) Cereals – many well know cereals are fortified with calcium supplements. Make yourself familiar with food labels and what the information actually means in order to find the best sources of calcium. Many cakes and buns can be made with breakfast cereals.

4.) Nuts – almonds in particular are a good source of calcium and are an easy option for snacks and finger foods just on their own. They can also be added to cakes and cookies.

5.) Broccoli or carrots– these can be eaten on their own or with various dips made from cheese, plain yogurt or tofu.

6.) Oranges and apples – cut these into segments for easy eating. The calcium content in apples is fairly low in comparison to other food sources. Grapes are another example of fruit containing calcium but the same applies as for apples.

7.) Dips – dips are a great accompaniment for certain finger foods. Hummus is a good calcium source as it is made from chickpeas. As mentioned above, cheese can be melted to make a dip and added with tomato (low, but some calcium content) and yogurt.

As previously mentioned, becoming familiar with the information contained on food labels is a good way to ensure your calcium intake is sufficient.

It is also worth noting that too much calcium in the diet can lead to its own problems so ensure your diet is well balanced.

This article on calcium rich finger foods has been written by expert author ‘Deneice Arthurton‘