Osteoporosis and bone-health issues are rising among Thais, making calcium a daily priority. In Thailand, many people rely less on dairy, so identifying local, calcium-rich foods is essential for healthy bones. This piece reviews accessible sources from Thai markets, shows how they fit into traditional meals, and offers practical tips to boost calcium intake, grounded in current nutrition research and expert guidance.
Calcium supports bone strength, muscle function, and nerve signaling. Deficiency can lead to weaker bones and higher fracture risk. Thailand’s aging population makes adequate calcium especially important for seniors, but all age groups benefit from steady intake. Research shows many Thai diets provide less calcium than recommended, particularly where lactose intolerance is common and dairy consumption is limited. This underscores the importance of non-dairy calcium sources that are easy to find and prepare.
Studies focusing on rural and urban Thai populations reveal that calcium comes from non-dairy foods: small fish eaten with bones, shellfish, tofu, leafy greens, and legumes. Data from Thai research centers and hospitals consistently support these findings. Below are readily available, high-calcium foods common in local markets that fit naturally into Thai cooking.
Small fish with edible bones (ปลาแห้ง ปลาตัวเล็ก) Eating whole small fish, including bones, is among the most efficient calcium sources in Thailand. Dried anchovies, crispy minnows, and river fish used in curries or as snacks provide substantial calcium—often in the hundreds of milligrams per 100 grams. Practical uses include yam pla krob (crispy fish salad) or simply adding small dried fish to warm rice for a nutritious boost.
Shrimp and shellfish (กุ้งแห้ง กุ้งฝอย หอย) Dried tiny shrimp and freshwater prawns are calcium-rich because they’re eaten with shells. Calcium content can exceed a thousand milligrams per 100 grams in dried forms. Add dried shrimp to dishes like som tam (papaya salad) or stir-fries to enhance flavor and nutrition.
Tofu and soy products (เต้าหู้ ผลิตภัณฑ์จากถั่วเหลือง) Tofu provides about 200–350 mg of calcium per 100 grams, especially when made with calcium sulfate. It’s affordable, widely available, and versatile—great fried, stir-fried, or added to soups. Hard tofu tends to have more calcium. Soy milk is also popular in Thailand for those avoiding dairy.
Leafy green vegetables (ผักใบเขียว) Dark greens contribute meaningful calcium, with varieties such as Chinese kale, morning glory, ivy gourd leaves, choy sum, and chickpea leaves delivering roughly 100–250 mg per 100 grams. They’re staples in Thai dishes like pad pak boong or stir-fried greens in oyster sauce. Some greens contain compounds that affect calcium absorption, but a varied, regular intake supports bone health.
Sesame seeds (งา) Sesame seeds add calcium when used as a topping or ingredient in desserts and snacks. About 975 mg per 100 grams, a small sprinkle on sticky rice or in dipping sauces boosts mineral intake and flavor.
Noni leaves and agasta flowers (ใบยอ ดอกแค) Traditional soups and regional dishes use agasta flowers and noni leaves, which have notable calcium content. They add cultural depth and nutritional value, especially in southern and central Thai cooking.
Glutinous rice (ข้าวเหนียว) Glutinous rice contributes to calcium intake through large portions in Isan and Northern Thai diets. While calcium per weight is lower than animal sources, high daily intake adds up. Sticky rice pairs well with small fish and sesame-based snacks.
Dairy products (นม โยเกิร์ต ชีส) Dairy remains one of the richest calcium sources, with milk delivering around 1,000 mg per 250 ml serving. While lactose intolerance is common, fortified dairy products and plant-based milks are increasingly available in Thai markets, offering options for calcium fortification.
Hard-boiled eggs and edible bones (ไข่และกระดูกที่รับประทานได้) Eggs and dishes with edible bones (from chicken or pork) provide additional calcium, though amounts are typically smaller unless bones are eaten.
Other everyday foods Amaranth leaves, seaweed, chickpeas, mung beans, and black beans are additional calcium sources. These items appear in health-focused eateries and vegetarian menus, broadening accessible options for families.
Expert nutritionists and Thai healthcare professionals encourage promoting local calcium-rich foods in homes and schools—prioritizing small fish, tofu, and leafy greens over imported or heavily processed options. A respected nutrition educator notes that community knowledge of traditional calcium sources helps maintain bone health without extra costs or dependence on foreign products.
To maximize calcium absorption, combine high-calcium vegetables with vitamin C-rich fruits and choose cooking methods that preserve nutrients. Boiling, steaming, or stir-frying vegetables, and consuming whole small fish and shrimp support better nutrient uptake. Thai culinary traditions already favor these approaches, making practical adjustments easy and delicious.
Thai food heritage has long relied on locally sourced ingredients. As modernization influences diets, reinforcing calcium-rich staples helps ensure bone health across generations. Initiatives by public-health authorities and nutrition experts aim to promote simple, affordable calcium sources in households, schools, and urban meal plans. Encouraging tofu-based curries, leafy-green dishes, and snacks featuring dried shrimp or fish can strengthen bones without sacrificing flavor.
Practical tips for Thai families to boost calcium without drastic changes:
- Add dried shrimp or tiny fish to papaya salad or stir-fries.
- Mix sticky rice with beans or sprinkle sesame seeds on rice for extra calcium.
- Include tofu in curries or soups several times weekly.
- Incorporate leafy greens into omelets, stir-fries, and clear soups.
- For lactose-intolerant households, choose fortified soy milk or dairy-free calcium options.
Strengthening calcium intake through familiar, beloved Thai dishes is achievable. By sharing practical guidance in homes, schools, and communities, all ages can support lifelong bone health while preserving traditional flavors.