Calcium Rich Foods (Foods High in Calcium)


In this article, we are going to present before you a list of calcium rich foods. Calcium is an important macronutrient for our body. For stronger bones and teeth, you should have calcium rich foods. Calcium is essential for proper functioning of our nervous system. It ensures that our muscles and cells work properly. The problem of osteoporosis is very common among aging women. As you grow old your bones become weaker. By having a right amount of calcium through your diet you can make your bones and teeth healthy for the lifetime. For an adult, consuming 1000 mg calcium a day is more than sufficient. Though milk is a good source of calcium but there are several other non-dairy foods which are rich in calcium.

Guide to Calcium Rich Foods:

1) Eat Collard Greens High in Calcium

Collard greens is a good source of calcium. 8 oz of collard greens contains about 360 mg calcium. You can have it with meat like bacon. It also tastes good sauteed with some oil and garlic. It is rich in vitamin A which is good for your eyesight. Stay healthy and fit by adding this calcium-rich food to your diet.

2) Eat Broccoli to Protect Your Bones and Teeth

Calcium Rich foods

Broccoli is good for your bones and teeth as 8 oz of broccoli contains around 200 mg of calcium. Consume lots of broccoli and keep osteoporosis at bay. This cruciferous vegetable is popular among health-conscious people. Besides the huge amount of calcium, it also provides you ample amount of vitamin C, about twice the vitamin C in an orange. It gives you various antioxidants and provides enough resistance to cancer. Indeed, broccoli is one of the top calcium-rich foods.

3) Low-Fat Milk and Yogurt High in Calcium

We all know very well that milk and yogurt are calcium rich foods. Low-fat milk has about 30% calcium in it. Similarly, low-fat yogurt has 49% calcium in it. Have 3 glasses of milk a day and you can ensure that your bone and teeth remain healthy for a longer period of your life. Some recipes that include milk are Cajun baked catfish, garlic, and chicken pasta, etc. You can also have 3-4 cups of yogurt too.

4) Eat Calcium-Rich Spinach 

Spinach is another calcium rich food. Spinach is full of iron and calcium. For meeting your macronutrients requirement you can opt for spinach. 2 cups of spinach contain about 60 mg of calcium. There are various recipes in which you can include spinach as an ingredient. Have it with an apple in the form of salad.

5) Eat Calcium-Rich Almonds

Among all the nuts available in your kitchen almond has the highest calcium content. 8 oz of almond milk contains about 300 mg calcium and 100 g almonds contain 264 mg calcium. It is rich in potassium and vitamin E. Moreover, you can add almonds in desserts, or you can add it to your salad. You can also have almond butter for a sumptuous amount of calcium intake. It has no cholesterol and it is low in fat that is an added advantage. Almond provides you protein too.

6) Eat Cheese to Improve Your Bones

As cheese is made from milk so it qualifies as one of calcium rich foods in our list. Cheese has a lot of calcium in it. There are various varieties of cheese available in the market. Out of which mozzarella has the highest calcium content. 1 oz of mozzarella cheese contains about 210 mg of calcium. Spread it on a pizza or on a sandwich. But as a healthier option, you can use cheese made from skim milk.

7) Eat Okra High in Calcium

Okra is another food which is rich in calcium. 1 cup of okra contains about 82 mg of calcium. Okra contains a high amount of fiber, vitamin B6, and folate too. Those who suffer from constipation can go for this vegetable. You can have it for healthy and strong bones. Either sauté it in some oil or just boil it, you are going to love it for sure. You can opt for roasting and grilling too.

8) Eat Calcium-Rich Tofu

Tofu is a versatile food. Being a good source of protein it has made its place in every kitchen. It is a good source of calcium also. A half-cup of tofu contains about 434 mg of calcium. You can mix tofu with almost every food and it will take up its taste. So, it is quite easy to use it in different recipes. Enjoy its great taste and strengthen your bones side by side.

9) Eat Calcium-Rich Figs

Figs are rich in calcium. A half cup of dried figs contains 121 mg of calcium. It is a sweet fruit which is bit chewy and sticky in texture. Generally, we eat dried figs. It is a good source of potassium and fiber too. Hence, this comes in the category of superfoods. One more important micronutrient it provides you is magnesium. Magnesium is essential for our muscle functions, heart rhythm, and bone strength. You can prepare jam from figs or just add it to your dessert as a garnish ingredient. Definitely, the fig is one of the top calcium-rich foods.

10) Eat Bok Choy for Healthy Bones

Bok Choy is another great food rich in calcium. Among calcium rich foods, this one is available year round. It is also known as Chinese cabbage. 1 cup of shredded bok choy contains about 74 mg of calcium. It also provides vitamin A, vitamin C and potassium to your body. Like cabbage, you can make use of it in various recipes. Stir fry it simply or add it to rice and salmon. It is easy to cook and it is easy in your pocket. Try this vegetable and make your bones and teeth stronger.

11) Eat Sesame Seeds High in Calcium

Sesame seeds are readily available in every grocery store. It is rich in calcium and hence making a place in the list of calcium rich foods. 1 ounce of sesame seeds contains about 277 mg of calcium. You can sprinkle it on salads and can use sesame oil in various recipes. You can sprinkle roasted sesame seeds on your bread to give it a nutty flavor. Pair it up with broccoli to make a fine calcium rich salad. To keep your bones and teeth healthy start including sesame seeds in your diet.


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