Top 26 Calcium Rich Foods To Strengthen Your Bones

As the first light of the dawn breaks over the horizon, a new day of possibilities arises. And just like how the sun provides the warmth we need to thrive, our body requires the right nutrients to function. 

And one of the most crucial minerals for our health is calcium, which plays a vital role in the development and maintenance of strong bones and teeth. It also supports proper muscle and nerve function. But fear not, for there are plenty of delicious and nutritious foods that are rich in this essential mineral. 

 Whether you’re a dairy devotee or a plant-based powerhouse, there are plenty of delicious options to incorporate into your daily diet to boost your calcium intake. From creamy yoghurt and cheesy omelettes to leafy greens and crunchy almonds, there’s a plethora of options to suit your taste and preference. So why not start your day off right and embrace the power of calcium-rich foods? Your body will thank you for it.

Why do we need calcium?

Calcium is a vital nutrient that plays numerous important roles in our bodies. The primary function of calcium is to help build and maintain strong bones and teeth. Our bones are constantly undergoing a process of breakdown and rebuilding, and calcium is one of the key components our body needs to build new bone tissue. 

In addition to its role in bone health, calcium also helps in performing important functions such as muscle contraction, nerve function, and blood clotting. It helps muscles contract and relax, including the heart muscle, and supports proper communication between nerve cells. 

Calcium also plays a role in regulating blood pressure and is involved in the process of blood clotting, which is essential for wound healing.

How calcium deficiency affects your health?

Calcium deficiency can have a significant impact on your health, particularly on the health of your bones and teeth. When you don’t get enough calcium, your body will take the calcium it needs from your bones, which can lead to bone loss and weakening of the bones. This can increase the risk of fractures and osteoporosis, a condition in which bones become brittle and fragile.

1. Calcium deficiency can also affect other parts of the body. Low calcium levels can lead to muscle cramps and spasms, particularly in the legs, and can contribute to a feeling of general fatigue and weakness. 
2. Calcium deficiency can also affect the heart, leading to an irregular heartbeat or increased risk of hypertension (high blood pressure).
3. In children, calcium deficiency can lead to delayed growth and development, while in pregnant and breastfeeding women, it can contribute to a higher risk of preeclampsia and low birth weight infants.

How much calcium do we need in a day?

The amount of calcium a person needs in a day depends on their age, gender, and other factors such as pregnancy or breastfeeding status. According to the National Institutes of Health (NIH), the recommended daily intake of calcium for different age groups are: 

26 calcium-rich foods 

1. Dairy products (milk, cheese, yoghurt)

Dairy products, such as milk, cheese, and yoghurt, are the quintessential sources of calcium for many people, and for good reason. A single cup of milk can provide up to 300 mg of calcium. No wonder why our mothers forced us to drink milk every day. From creamy cheeses that melt in your mouth to tangy yoghurts that refresh your palate, the versatility of dairy products makes them a delightful addition to any meal or snack. So go ahead, savour that bowl of cereal, indulge in a cheesy pizza, or sip on a frothy latte, and know that you’re nourishing your body with the vital nutrient it needs to stay strong and healthy.

2. Leafy greens (kale, spinach, collard greens)

This dark leafy green, Kale,  is not only a powerhouse of vitamins and minerals, but it’s also a rich source of calcium. In fact, 100gm of cooked kale can provide up to 254 mg of calcium, making it an excellent choice for those looking to boost their calcium intake. 

Spinach offers 99 mg of calcium per cup when cooked and collard greens offer up to 268 mg. Leafy greens like kale are not only delicious but also versatile, adding a burst of flavour and nutrition to everything from salads to smoothies. So go ahead, embrace the leafy greens and know that you’re nourishing your body with the essential nutrient it needs to stay strong and healthy.

3. Tofu and Paneer

Made with calcium sulfate, tofu is not only a great source of plant-based protein, but it’s also an excellent source of calcium. A half-cup serving of tofu can provide up to 350 mg of calcium, making it an excellent choice for those following a vegan or vegetarian diet. Tofu’s mild flavour and versatile texture make it a perfect ingredient for a variety of dishes, from silky smooth dips to crispy stir-fries. 

Similarly, our desi paneer is also a good source of calcium, making it a popular choice for vegetarians and those looking to add protein and calcium to their diet. A 100 gm serving of paneer can provide around 200 mg of calcium, which is approximately 20% of the recommended daily intake for adults. Paneer’s mild flavour and crumbly texture make it a versatile ingredient that can be used in a variety of dishes, from spicy curries to creamy desserts.

So go ahead, embrace the power of tofu and know that you’re nourishing your body with the vital nutrient it needs to stay strong and healthy.

4. Soybean and Edamame

Soybeans are a type of legume that is commonly used to make soy milk, tofu, and a variety of other soy-based products. A half-cup serving of cooked soybeans can provide up to 88 mg of calcium, making it a great plant-based source of this essential nutrient. 

Edamame, which are young soybeans that are still in their pods, are also a good source of calcium, providing up to 98 mg of calcium per cup serving.

They are a popular ingredient in many plant-based and vegetarian diets and can be used in a variety of dishes, from salads to stir-fries.

It’s important to note that some soy-based products, such as soy sauce and tempeh, are not good sources of calcium. However, incorporating soybeans and edamame into your diet is an easy and delicious way to boost your calcium intake and support your overall health and well-being.

5. Sardines and canned salmon 

Sardines and salmon may not be the first foods that come to mind when you think of calcium-rich sources, but these small fish are actually excellent sources of this essential nutrient. Sardines are particularly high in calcium, providing up to 240 mg of calcium per 100 gm serving. 

Canned salmon is also a great source of calcium, with a 3.5-ounce serving providing up to 180 milligrams of calcium.

6. Almonds and other nuts

Almonds and other nuts are an excellent source of calcium, making them a great addition to a healthy and balanced diet. Almonds, in particular, are one of the most calcium-rich nuts, providing up to 254 mg of calcium per 100 grams. Other nuts, such as Brazil nuts, hazelnuts, and pistachios, also contain significant amounts of calcium, with a 1/4th cup serving providing between 30-50 milligrams of calcium.

They’re a convenient and portable snack that can be enjoyed on their own or added to a variety of dishes, from salads to smoothies. It’s important to note that while nuts are a great source of calcium, they can also be high in calories, so it’s important to enjoy them in moderation. 

7. Chia seeds and flaxseeds

Chia seeds and flaxseeds are small but mighty sources of calcium, making them a great addition to a healthy and balanced diet. Chia seeds are particularly high in calcium, providing up to 631 mg of calcium per 100 grams or we can say that they fulfil 18% RDA for calcium. Flaxseeds, on the other hand, provide up to 255 mg of calcium per 100 gm. 

One of the benefits of chia seeds and flaxseeds is that they are also rich in omega-3 fatty acids, which can help support heart health and reduce inflammation in the body. They can also help promote satiety and aid in weight management. 

In addition to being a rich source of calcium and omega-3 fatty acids, chia seeds and flaxseeds are also great sources of fibre, healthy fats, and other essential nutrients which boost your gut health and digestion. They can be added to a variety of dishes, from smoothies to yoghurt bowls, to boost their nutritional value and add a crunchy texture.

8. Broccoli and other cruciferous vegetables 

Broccoli and other cruciferous vegetables like arugula; bok choy; broccoli; Brussels sprouts; cabbage; cauliflower; kale; radish; turnips are excellent sources of calcium. A one-cup serving of broccoli provides up to 43 mg of calcium, while other cruciferous vegetables such as kale, Brussels sprouts, and bok choy also contain significant amounts of calcium.

Cruciferous vegetables are also high in fibre, vitamins, and minerals, making them an important part of a nutritious diet. They are also low in calories and high in water content, making them a great addition to any weight loss or weight management plan. They can be enjoyed cooked or raw, and are a versatile ingredient in a variety of dishes, from salads to stir-fries. 

9. Oranges and other citrus fruits

When we say oranges and other citrus fruits the first thing that comes to mind is that they are rich in Vitamin C. However, they can actually be a good source of this important mineral, calcium. A medium-sized orange contains approximately 50 to 70 mg of calcium, while other citrus fruits like grapefruit, lemons, and limes also contain smaller amounts of calcium.

One of the major benefits of citrus fruits is that they are versatile and can be enjoyed in a variety of ways, from juicing to eating whole or sliced. You can also use them in a range of recipes, from savoury salads to sweet desserts. The options are unlimited. 

10. Sesame seeds and tahini

Sesame seeds and tahini are often overlooked as sources of calcium, but they can actually be a great way to boost your intake of this important mineral. Sesame seeds are one of the best plant-based sources of calcium, providing up to 88 mg of calcium per tablespoon. Tahini, which is made from ground sesame seeds, is also a great source of calcium, with one tablespoon providing up to 64 milligrams of calcium.

Sesame seeds and tahini are also high in healthy fats, protein, and other essential nutrients like iron and magnesium. Sesame seeds and tahini is that they are also good sources of plant-based protein, which can be beneficial for those following a vegetarian or vegan diet. They can also help to support bone health, as calcium is essential for the growth and maintenance of strong bones.

11. Figs 

Figs, whether dried or fresh, are a tasty and nutritious way to add calcium to your diet. A serving of 100 gm of dried figs contains approximately 165 mg of calcium, while 100 gm of fresh figs contain about 35 mg of calcium. Figs are also high in fibre and antioxidants, making them a great choice for supporting digestive health and reducing inflammation.  Figs are a sweet and delicious snack that can be enjoyed on their own or added to a variety of dishes, from salads to baked goods. They are also a good source of energy, making them a great choice for athletes or those with active lifestyles. Note that they are also relatively high in sugar, so it’s best to enjoy them in moderation as part of a balanced diet.

12. Beans 

Beans, including black beans, haricot beans or white rajma, and pinto beans or Chitri Rajma, are excellent sources of calcium. They also provide other important nutrients like fibre, protein, and iron. One cup of cooked black beans, for example, contains approximately 46 mg of calcium, while one cup of cooked white beans provides around 161 mg of calcium. 

There are no limits to how you can eat beans. From curries to a variety of dishes, soups, stews, salads and wraps you can cook anything with beans

13. Lentils

Lentils don’t need any introduction when it comes to being nutritious. They are a tasty source of calcium, as well as other important nutrients like protein, fibre, and iron. 100 gm of cooked lentils provides approximately 19 mg of calcium. 

Lentils are also low in fat and calories, making them a great choice for weight management. They are also high in complex carbohydrates, which can help to regulate blood sugar levels and provide sustained energy throughout the day.

14. Fortified Breakfast cereals

Fortified foods are foods that have additional vitamins, minerals, or other nutrients added to them to increase their nutritional value. Many breakfast cereals are fortified with calcium, providing an easy and convenient way to boost your intake of this essential mineral. In fact, just one serving of fortified breakfast cereal can provide up to 1000 mg of calcium, which is almost the daily recommended amount for most adults.

15. Molluscs (oysters, clams, scallops)

Molluscs are a type of shellfish that are a rich source of calcium, as well as other important nutrients like protein, omega-3 fatty acids, and vitamin B12. Molluscs, including clams, mussels, oysters, and scallops, are an excellent source of dietary calcium. In fact, some types of molluscs are even higher in calcium than dairy products like milk and cheese. 

A serving of 100 gm of clams contains about 92 mg of calcium. Similarly, 100 gm of oysters contain about 16 mg of calcium. 

16. Chicken (with bones)

Chicken with bones is a good source of dietary calcium, although it may not be as high in calcium as some of the other foods on this list. Chicken bones contain calcium phosphate, which is a type of calcium that is easily absorbed by the body.

While chicken meat itself does not contain a significant amount of calcium, the bones are often used to make broth or stock, which can be a rich source of this important mineral. Calcium-rich chicken broth can be used as a base for soups, stews, and other dishes, providing both flavour and nutrition.

17. Quinoa

Quinoa is a versatile and nutritious food that can provide a range of health benefits, including a good source of dietary calcium. Quinoa contains approximately 60 mg of calcium per cup of cooked quinoa

18. Amaranth

Amaranth contains approximately 116 mg of calcium per cup of cooked amaranth, which is about 12% of the recommended daily intake for adults. This makes amaranth one of the most calcium-dense grains available.

What makes amaranth a unique source of calcium is that it also contains other important minerals that are essential for bone health, such as magnesium, phosphorus, and potassium. Amaranth is also a versatile ingredient that can be used in a variety of dishes, such as salads, soups, stews, and even baked goods. Its nutty flavour and delicate texture make it a great addition to any meal, while its nutritional benefits make it an excellent choice for those who are looking to increase their calcium intake.

19. Plant-based milk

Plant-based milk is a good option for those who follow a vegan or lactose-free diet and still want to get calcium in their diet. Plant-based milk is typically fortified with calcium to make up for the lack of natural calcium that is found in cow’s milk. Some common plant-based milks that are fortified with calcium include soy milk, almond milk, and oat milk.

One cup appx 250 ml of fortified soy milk can provide around 98 mg of calcium, which is roughly 15% of the daily recommended intake for most adults. Similarly, one cup of fortified almond milk can provide around 120 mg of calcium. 

20. Sweet Potatoes

While not as high in calcium as some other foods on this list, sweet potatoes are still a great source of minerals, especially for those who do not consume dairy products. A medium-sized sweet potato contains around 30 mg of calcium. Sweet potatoes are also rich in vitamin A, vitamin C, and potassium, making them a nutritious and versatile addition to any diet. They can be baked, mashed, roasted, or used in a variety of recipes, from savoury to sweet. 

21. Okra or Bhindi

Bhindi is not only delicious but also a great source of calcium, containing about 82 mg of calcium per 100 grams. In addition to calcium, okra is also rich in other essential nutrients, such as vitamin C, vitamin K, and folate. You can cook Okra in a variety of ways, such as grilled, sautéed, or pickled. 

22. Mackerel 

Mackerel is a type of oily fish that is packed with nutrients, including calcium. A 100 gm serving of cooked mackerel contains about 66 mg of calcium. Mackerel is also an excellent source of omega-3 fatty acids, and provides numerous health benefits, such as reducing inflammation and improving heart health. 

23. Butternut squash 

Butternut squash is a delicious and nutritious vegetable that can be a great source of calcium. In 100 gm of cooked butternut squash, you get approximately 48 mg of calcium. Butternut squash is also rich in other important nutrients such as vitamin A, vitamin C, and potassium. You can roast it, mash it, or use it in soups and stews,  to add a kick of calcium. 

24. Rhubarb

Rhubarb is a unique calcium-rich food that is often overlooked. It’s a plant that is known for its tangy, tart flavour and is commonly used in sweet dishes such as pies and crisps. While it’s not typically thought of as a calcium source, rhubarb actually contains a surprising amount of calcium. 100 gm of cooked rhubarb contains around 86 mg of calcium. 

Rhubarb is also a good source of vitamin K, which plays a key role in bone health by helping to activate the proteins that bind calcium to bones. 

25. Black-eyed beans 

Black-eyed beans, also known as cowpeas, are a nutritious and versatile legume present in our kitchens. In addition to being a good source of protein and dietary fibre, they are also rich in calcium. A 100-gram serving of cooked black-eyed beans contains approximately 24 mg of calcium. Black-eyed beans are also low in fat and high in potassium, making them a heart-healthy addition to any diet.

26. Mustard Greens (Sarso ka Saag)

Our very favourite sarso ka saag is an excellent source of calcium and other nutrients. These greens have a slightly bitter and pungent taste that you can mellow down with cooking. 100 gm cooked mustard greens contain around 115 mg of calcium. Along with calcium, mustard greens are also rich in vitamin K, vitamin A, and vitamin C. So don’t forget to enjoy the nutritious sarso ka saag aur makke di roti. 

It’s important that we get enough calcium in our diet to support strong bones and teeth, as well as other vital bodily functions. Luckily, there are plenty of delicious and diverse foods that provide us with calcium. 

From dairy products like milk, cheese, and yoghurt to leafy greens like kale and spinach, to plant-based sources like tofu and fortified plant milks, there are many options to choose from. 

By incorporating these foods into your meals and snacks, you can ensure that we’re meeting your daily calcium needs while also enjoying a tasty and nutritious diet. So go ahead and experiment with some new recipes featuring these calcium-rich foods, and give your body the nourishment it needs to thrive.

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