Monday, July 22, 2024
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HomeDietCalcium-Rich Foods That Are Good For Bone Health

Calcium-Rich Foods That Are Good For Bone Health

Calcium is essential for strong bones and teeth. Many people don’t get enough calcium from their food. What should they eat instead?

Calcium is found in dairy products such as milk, yogurt, cheese, and fortified soy beverages. Other sources include leafy green vegetables, sardines, salmon, tofu, beans, and nuts.

Calcium is very important for bone health, especially after menopause. If you want to increase your intake of calcium, try adding some of these foods to your diet.

So let’s take a look at some calcium-rich foods below.


14 Foods That Are High in Calcium

1. Milk

milk- Calcium Rich Foods


Milk contains very high levels of calcium and other minerals. In fact, milk provides about 40% of your daily calcium intake without adding any additional dietary calories. Other dairy products including cheese, yogurt, and ice cream make great sources of calcium as well.

2. Yogurt

Calcium Rich Foods

Yogurt has been shown to give added benefits to bone health. Studies have indicated yogurt’s probiotics may help reduce incidences of osteoporosis. Probiotic bacteria may also enhance your body’s ability to absorb calcium.

3. Cheese

Calcium Rich Foods -Cheese

Cheese is also a great source of calcium-rich food. A serving size should provide at least 100 mg of calcium; however, a person who consumes two servings per day would get 600 mg of calcium per day!

4. Tofu

Free photo tofu made from soybeans food nutrition concept.


These are calcium-rich foods. Tofu is a soy product that is low in fat and rich in protein. A cup of tofu contains about 120mg of calcium, making it a good way to add more calcium to your diet.

5. Nuts

Nuts are a tasty snack, packed full of nutrition. Almonds, cashews, peanuts, pistachios, pecans, walnuts, and hazelnuts are some examples of nuts that contain significant amounts of calcium.

6. Green vegetable

green vegetables-Calcium Rich Foods

Green vegetables are content high calcium food. Greens are nutritious and delicious. Spinach, kale, collards, chard, mustard greens, and bok choy are just a few varieties of leafy green vegetables that are loaded with vitamins and minerals. Green vegetables are excellent additions to your diet if you don’t eat enough dairy products.

7. Seeds

Seeds are packed with nutrition. Hemp seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, and poppy seeds are just a few types of edible seeds that are rich in omega-3 fatty acids, fiber, protein, vitamin E, selenium, zinc, iron, copper, manganese, and B12.

8. Collards

Collard greens are known to have high levels of calcium and vitamin C. In addition to their nutritional value. Collards are commonly eaten throughout the southern United States. Though they do not look pretty at first glance, these nutritious vegetables are packed full of nutrition.

9. Kale

is also a good source calcium calcium-rich food.  Kale is another leafy green vegetable that provides plenty of calcium and vitamins A, B, and C. These colorful vegetables are commonly consumed in Europe and Asia.

10. Spinach

Spinach is a leafy green vegetable that contains a lot of iron, calcium, and vitamins A and C. Most people know spinach for its use in salads, however, dried spinach is often added to many food products to add color and flavor.

11. Broccoli

Broccoli contains high amounts of fiber, vitamin K, and lots of calcium. Vitamin K increases bone density and prevents heart disease while calcium helps build strong bones.

12. Asparagus

Asparagus is a great source of folic acid and manganese, two nutrients that help prevent birth defects and protect your brain. Its high levels of calcium make it an excellent source of the mineral, particularly for pregnant women.

13. Beans

Beans are extremely high in protein and are a good source of fiber, folate, and manganese. Manganese is necessary for building muscle and protecting the blood vessels, both of which contribute to athletic performance. Iron helps to produce red blood cells.

14. Eggs

Free photo boiled eggs in a bowl decorated with parsley leaves- Calcium Rich Foods


These are also great calcium-rich foods. Eggs are a wonderful way to get some extra calcium without having to eat a ton of broccoli. While eggs are high in cholesterol, consuming them in moderation does not cause any problems. People who consume them regularly experience fewer heart attacks than those who don’t.


Including a diet rich in calcium is crucial for promoting good bone health and overall well-being. Whether through dairy, fortified plant-based alternatives, or a variety of nutrient-packed foods, these calcium-rich foods ensure your bones, and muscles function optimally.

Just keep one thing in mind, a balanced diet is key, and consulting with a doctor can give proper guidance for optimal calcium intake. Make a correct choice to add these nutritious foods, supporting a lifestyle that prioritizes overall well-being.

What are some natural sources of calcium in foods?

Foods like dairy products, leafy greens, fortified foods, and nuts are included in your daily diet as natural sources of calcium.

How much calcium do I need daily, and can I get it solely from food?

It depends on age and gender. For more detailed information consult with your doctor, and if necessary get your blood test done. As per the doctor’s recommendation proceed.

Are there non-dairy options for those with lactose intolerance?

Yes, there are some dairy options like tofu, almond milk, and leafy greens you can go for.

Are there any foods that can hinder calcium absorption?

Few foods like sodium-rich foods and a high intake of caffeine can hinder calcium absorption.

What are the signs of a calcium deficiency?

Symptoms like muscle cramps, numbness, and fatigue. Increasing calcium-rich foods or considering supplements can fix the problem.



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