21 Nigerian Foods Rich in Calcium (the complete list)

Looking for Nigerian foods rich in Calcium?

Then you're on the right page because I have compiled the list of some of the best Calcium-rich food sources  in Nigeria.

Without further ado, let's get to the list...

Nigerian Calcium-Rich Foods List

Here are 21 Foods you can find in Nigeria that are rich in Calcium:

1. African Star Apple (Udara/Agbalumo)

Agbalumo provides an excellent source of calcium and other nutrients. It contains 391mg of calcium per 100g. Agbalumo Can be enjoyed fresh or used in desserts and juices

2. Yogurt

Yogurt offers 23% DV of calcium per 1 cup (245g)

Also provides protein, phosphorus, potassium, B vitamins and it's associated with benefits like improved heart health (1,2).

3. Crayfish

Crayfish contains 71mg of calcium per 100g (4). It provides protein, selenium, vitamin B12. Crayfish is very versatile, it can be added to soups, stews, rice dishes and more. 

4. Crab

Crab supplies 91mg calcium per 100g (5). It is also rich in copper, selenium, zinc. You can enjoy crab in traditional pepper soup or other recipes.

5. Ekuru (red variety)

Ekuru is extremely high in calcium at 363.7mg per 100g. Ekuru is a nutritious red forest fruit, which is also called Atili. It can be boiled and added to porridge

6. Milk

Milk is a well known excellent source of calcium with 306-325mg per cup. Also, it provides protein, vitamins A and D. Choose cow's milk or goat's milk because the calcium is well absorbed (6, 7).

7. Leafy Greens

Leafy greens like Ugu, Collard greens, and Spinach supply abundant calcium. For example, 268mg per cooked cup of collard greens (8). Important to consume greens low in oxalates for better absorption.

8. Bitter Kola (raw)

Bitter kola contains 67.07mg of calcium per 100g. It also provides vitamins A, C, E.
Bitter kola can be eaten raw or used in recipes

"Bitter kola is a nutritious Nigerian food that provides 67mg of calcium per 100g when raw."

9. Garri (white variety)

Garri (White Variety) Supplies 56.05mg of calcium per 100g. It also rich in vitamin C, thiamine, riboflavin. It is a popular food made from cassava.

10. Zobo

Zobo Offers 50.5mg of calcium per 100g. It is made from Roselle hibiscus leaves and commonly served as a drink or beverage. 

11. Fura da Nono

Zobo is made a nutritious Nigerian cereal food made from millet. It contains 50mg of calcium per 100g. 

12. Lafun

Lafun (white amala) provides 49.05mg calcium per 100g. 

Lafun is fermented cassava flour popular in the west it is used to make traditional swallow dishes.

13. Oranges

Whole orange contains 65mg calcium. It also an excellent source of vitamin C.

Enjoy oranges on their own or in recipes.

14. Locust Bean

The locust bean supplies 294.69mg of calcium per 100g. It is used to make the food additive ogiri and condiment iru. Locust bean adds flavor and nutrition to soups, stews, and other dishes.

15. Soybean Flour

Soybean flour contains 252mg of calcium per 100g. It is also high in protein, fiber, and antioxidants. Soybean flour is used to make soy milk, tofu, and soy puff snacks.

16. Okra

Okra provides 77mg of calcium per 100 (9). It also delivers vitamin C, folate, and magnesium. Okra is a common ingredient in Nigerian stews, soups, and boiled dishes.

"With 77mg of calcium per 100g, okra is a great addition to many Nigerian recipes."

17. Egg

One boiled whole egg has 82.8mg of calcium. Eggs are an excellent source of protein and healthy fats. Enjoy eggs boiled, fried, scrambled, or added to dishes.

18. Roasted Yam

Roasted yam offers 82mg of calcium per 100g. It is a Nigerian staple high in vitamin C. Make the dish roasted yam and plantain.

19. Turkey Eggs

Raw Turkey eggs supply 99mg calcium per raw egg. They also provide protein, B vitamins, and selenium. Cook turkey eggs scrambled, fried, or boiled.

20. Guinea Fowl Eggs

Boiled guinea fowl eggs contain 139.1mg calcium per egg. They also deliver protein, vitamins, and minerals. Make boiled guinea fowl eggs and tomatoes.

21. Tiger Nut Flour

Tiger nut flour has 132.81mg calcium per 100g. It is a naturally gluten-free flour. Use it to bake goods, make smoothies, or as cereal.

Adding these calcium food sources to Nigerian cuisine can strengthen bones and teeth. Incorporate them into soups, stews, roasted dishes, baked goods, and more.

The Role and Importance of Calcium

Calcium is a critical mineral that serves many important functions in the body. Consuming adequate calcium is vital for maintaining good health.

Cellular Function

Calcium is needed for proper cellular function in the body. The body carefully regulates calcium levels in the blood. If blood calcium drops too low, the body will take calcium from the bones to raise it.

Bone Health

Calcium is essential for building and maintaining strong bones. Up to age 30, bone is formed faster than it breaks down. After age 30, bone loss begins to outpace bone growth. Consuming enough calcium helps make the strongest bones earlier in life and prevents excessive bone loss later.

Blood Pressure Regulation

Calcium helps blood vessels contract and relax. This is important for maintaining healthy blood pressure levels. Research shows calcium from foods, not supplements, provides this blood pressure benefit.

Reduced Kidney Stones

Calcium prevents kidney stones by reducing the absorption of oxalates from foods. Oxalates are found in plant foods like spinach, beets, and sweet potatoes. High oxalates can increase kidney stone risk.

"Consuming adequate calcium is vital for proper cellular function, bone health, blood pressure regulation, and preventing kidney stones."

Recommended Daily Calcium Intake

The recommended dietary allowance (RDA) for calcium varies based on age and gender. Meeting these daily recommendations is important for maintaining good health.

Infants & Children

• 0-6 months: 200 mg
• 7-12 months: 260 mg
• 1-3 years: 700 mg
• 4-8 years: 1,000 mg
• 9-13 years: 1,300 mg

"Infants need 200-260 mg calcium per day, while children ages 1-13 need 700-1,300 mg daily."

Teens & Adults

• 14-18 years: 1,300 mg
• 19-50 years: 1,000 mg
• 51-70 years (men): 1,000 mg
• 51-70 years (women): 1,200 mg

Elderly Adults

• Over 70 years: 1,200 mg

Pregnant & Breastfeeding Women

• Pregnant women under 19: 1,300 mg
• Pregnant women 19 and older: 1,000 mg
• Breastfeeding women under 19: 1,300 mg
• Breastfeeding women over 19: 1,000 mg

Summary of Recommendations

• Infants need 200-260 mg
• Children need 700-1,300 mg
• Teens need 1,300 mg
• Adults need 1,000-1,200 mg
• Elderly adults need 1,200 mg
• Pregnant & breastfeeding women need 1,000-1,300 mg

Consuming adequate calcium is vital for people of all ages. Following the RDA guidelines can help ensure you meet your daily needs for this essential mineral. Include plenty of calcium-rich foods at meals and snacks.

Health Impacts of Inadequate Calcium

Not getting enough calcium can lead to health problems over time. The effects of calcium deficiency are often not noticed until more serious issues like fractures occur.

Osteoporosis: Over the long-term, calcium deficiency contributes to osteoporosis. This condition is characterized by decreased bone mass and bone tissue. It leads to brittle, fragile bones that fracture easily.

Rickets: In children, severe calcium deficiency can cause a condition called rickets. Rickets results in soft, weak bones and skeletal deformities. It occurs because low calcium intake disrupts normal bone growth.

Fractures: Insufficient calcium intake makes bones more prone to fractures. Stress fractures can occur with minor injuries, especially in the hips, spine, and wrists. Osteoporosis also substantially increases fracture risk.

No Obvious Symptoms

Mild to moderate calcium deficiency usually does not cause obvious symptoms. People may have no signs of low calcium until a fracture occurs.

Long-Term Impact

Because calcium is stored in the bones, the effects of deficiency show up slowly over many months or years. This makes it even more critical to meet calcium needs consistently through the lifetime.

At Risk Groups

Certain groups are more likely to have inadequate calcium intake:

• Young children/teens
• Postmenopausal women
• Elderly adults
• People with dairy allergies

In the long run, calcium deficiency weakens bones and increases fracture risk. Make sure to consume adequate calcium daily through food sources like dairy, leafy greens, nuts, and beans. Meeting calcium needs is essential for lifelong bone health.

"Calcium deficiency can progress for months or years before resulting in osteoporosis, fractures, and other serious effects on bone health."

Factors That Impact Calcium Absorption

Several key factors affect how well the body is able to absorb calcium from foods and supplements. Being aware of these factors can help optimize your calcium intake.

Calcium Intake Levels

• When calcium intake is low, the body absorbs more calcium  (11).
• Higher calcium intake results in decreased absorption percentage.
• The body regulates absorption based on needs.

Vitamin D Levels

• Vitamin D aids calcium absorption and regulation (12,13).
• Get vitamin D from sun, fortified foods, or supplements.
• Optimal vitamin D improves calcium absorption.

Age

• Calcium absorption decreases with age (14,15).
• Older adults, especially over 70, absorb less calcium.
• Higher calcium intake helps offset age-related decline.

Pregnancy

• Pregnant women absorb more calcium to support fetal development (16).
• Increased demand leads to improved calcium absorption.

Phytates & Oxalates

• Phytates in whole grains and oxalates in some greens inhibit calcium absorption (17,18) .
• Limit foods high in both phytates and oxalates.
• Soak, sprout, ferment, or cook foods to reduce phytate content.

"Vitamin D, age, pregnancy status, and consuming phytate/oxalate-rich foods all impact calcium absorption and should be considered."

Tips to Optimize Absorption

• Ensure adequate vitamin D levels
• Increase calcium intake as you age
• Soak beans and grains before cooking
• Cook spinach and chard to reduce oxalates
• Pair foods containing phytates or oxalates with a source of calcium

In essence, monitoring factors like vitamin D status, age, pregnancy, and dietary phytates/oxalates allows you to make changes to optimize calcium absorption from your diet. This helps ensure you meet daily calcium needs.

Conclusion on Nigerian foods rich in calcium

Including more traditional calcium-rich foods from Nigerian cuisine in your diet provides many excellent health benefits. Taking steps to incorporate these foods daily is highly recommended.

Benefits of Nigerian Calcium Sources

Eating more Nigerian foods high in calcium like beans, greens, seeds, eggs, and tubers can:

• Strengthen bones and teeth
• Support muscle and nerve function
• Regulate blood pressure
• Reduce PMS symptoms
• Improve sleep quality
• Prevent osteoporosis and fractures
• Lower risk of colon cancer

Delicious and Nutritious

Nigerian dishes featuring spinach, ugu, eggs, tiger nuts, okra, and other calcium-rich foods provide plenty of taste along with important nutrients.

Easy to Add to Diet

With a little planning, it’s simple to enjoy these foods more regularly. Add greens to soups and stews, cook beans more often, and incorporate eggs and roasted nuts into meals.

Important at All Life Stages

Meeting calcium needs is crucial for children, teens, adults, and the elderly. Consuming enough from early life helps build peak bone mass. Continuing intake helps slow bone loss later.

Recommendation

Eating more traditional Nigerian foods containing calcium is strongly recommended to support short and long-term health. Work these nutritious ingredients into your cooking routines. Discover new favorite recipes and preparation techniques. With some creativity, you can easily achieve increased calcium intake through delicious Nigerian cuisine.

“Incorporating calcium-rich Nigerian foods like beans, greens, nuts and seeds provides tremendous health benefits and is highly recommended.”

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