Top 11 calcium rich food varieties for your bones

Calcium Overview:-

Our body needs calcium for sound bones. Not just that, calcium is additionally vital for the appropriate working of our nerves and muscles. List of some high-calcium food sources. Calcium is essential for the proper functioning of the human body and is particularly important for the health of bones and teeth. It also plays a role in blood clotting, muscle function, and nerve signaling. The recommended daily intake of calcium for adults is 1000-1200 mg per day, and it can be found in a variety of foods such as dairy products, leafy green vegetables, and fortified foods. A deficiency of calcium can lead to several health problems, including osteoporosis.


A few benefits of calcium include:-

  1. Strong bones and teeth: Calcium is the primary mineral that makes up the structure of bones and teeth, and is essential for their proper development and maintenance.

  2. Blood clotting: Calcium is required for blood clotting, which helps to stop bleeding in case of injury.

  3. Muscle function: Calcium is necessary for the contraction and relaxation of muscles, including the heart muscle.

  4. Nerve signaling: Calcium plays a key role in the transmission of nerve impulses, which enables the communication between the brain and other parts of the body.

  5. Weight management: Calcium has been shown to help regulate body weight by regulating the metabolism of fat cells.

  6. Improving Cardiovascular Health: Calcium may help lower the risk of high blood pressure and heart disease.

  7. Supporting colon health: Calcium intake has been linked to reduced risk of colon cancer.

It's important to note that for many of these benefits, the calcium needs to come from dietary sources as well as adequate Vitamin D intake, as Vitamin D is essential for calcium absorption. Consult with a healthcare professional to determine the appropriate amount of calcium for your individual needs.


Top 11 calcium rich food varieties for your bones



At the point when we ponder calcium, the principal source that rings a bell is milk. Effectively edible and absorbable, milk is one of the most amazing high-calcium food sources. 

One cup of whole milk (3.25% milkfat) contains:
  • Calories: 149.
  • Protein: 8 grams.
  • Fat: 8 grams.
  • Carbohydrates: 12 grams.
  • Fiber: 0 grams.
  • Sugar: 12 grams.



What's more, this otherworldly natural product is additionally in the rundown of high-calcium food varieties with vitamin D, which is significant for the assimilation of calcium in the body. The medium size of orange contains 60 mg of calcium.



 Sardines are an extraordinary choice. On the off chance that you are a non-vegetarian, it is exactly what you want. In particular, 100 grams of fresh sardines contain:

  • 73 g of water.
  • 20.8 g of protein.
  • 4.5 g of lipids.
  • 63 mg cholesterol.
  • 1.5 g of available carbohydrates.
  • 1.5 g of soluble sugars.
  • 66 mg of sodium.
  • 630 mg of potassium.



Non-dairy items like invigorated soy milk can be astonishingly high calcium food sources and give both calcium and vitamin D.



High on proteins too, these nuts likewise help in lessening the gamble of coronary illness. Almonds contain relatively high levels of vitamin E. Vitamin E contains antioxidants, such as tocopherol. One ounce (28.4 g) of plain almonds provides 7.27 milligrams (mg) of vitamin E, which is around half a person's daily requirement



Each non-dairy calcium source list is deficient without this verdant vegetable called Bok Choy. Likewise called Chinese Cabbage

Amount per 100gm

26.5 percent of vitamin K. 3.1 percent of magnesium. 3.1 percent of iron. 35 percent of vitamin C.
  • 9 calories.
  • 1.05 g of protein.
  • 1.53 g of carbohydrates.
  • 0.7 g of dietary fiber.
  • 0 g of cholesterol.
  • 0.067 g of polyunsaturated fat.
  • 74 mg of calcium.
  • 0.56 mg of iron


7) FIGS 

With an astounding 242 mg of calcium for every 1 cup of dried fig, this tacky organic product helps in reinforcing your bones. Additionally stacked with magnesium, this natural product helps in keeping the heartbeat consistent and keep up with muscle capability. It stands for areas of strength and in the rundown of food varieties wealthy in calcium.


8) Yogurt 

Accessible in different flavors, yogurt is a dairy item that contains solid microbes for your stomach. 

Amount per 100 gm

Protein 10 g 20%


Vitamin C 0%           Calcium      11%
Iron 0%           Vitamin D       0%
Vitamin B6 5%           Cobalamin      13%
Magnesium 2%


9) Cheddar

One more expansion to the rundown of food varieties wealthy in calcium, cheddar is an extraordinary wellspring of protein as well as calcium. A priority element for various bites, the utilization of cheddar is basically as simple as a pie.



Green Vegetables are also a good source of calcium. Vegetables boost our metabolism and vitamins which are present in vegetables help us in many ways



Fast facts on spinach include:

  • 100-gram (g) serving trustee Source of spinach contains 28.1 milligrams (mg) of vitamin C, a 34%Trusted Source of a person’s daily recommended amount.
  • Spinach also contains iron, potassium, vitamin E, and magnesium.
  • Different cooking methods can change the nutritional content of spinach.

Post a Comment