15 Calcium rich food that help keep your bones strong

15 Calcium rich food that help keep your bones strong. Calcium is a mineral that our bodies need for strong bones and teeth and supports the heart, muscles, and nerves. It is the most abundant mineral in the body and is primarily stored in the bones and teeth. 

Calcium is an important part of a well-rounded diet. Dairy products like milk, cheese, and yogurt are rich in calcium. Other non-airy calcium sources include green, leafy vegetables, seeds, and soy products like tofu and edamame.

1. Yogurt 

Yogurt is rich in calcium and probiotics, good bacteria that improve gut health and immune function. Greek yogurt is also rich in protein but has less calcium than regular yogurt.

One cup of low-fat yogurt provides 34% of your recommended daily value (DV) of calcium, phosphorus, potassium, and B vitamins.  Eating yogurt regularly is linked to a lower risk of heart disease and type 2 diabetes. 

2. Milk

One cup of whole milk contains 306 mg of calcium.  A cup of nonfat milk has 325 mg of calcium.   The calcium in milk is well-absorbed by the body. Milk’s benefits also include sources of protein, vitamin A, and vitamin D. 

3. Cheese

Cheese is a good source of both calcium and protein. One ounce of Parmesan cheese contains 242 mg of calcium.  Softer cheeses tend to have less calcium. One ounce of Brie includes 52 mg of calcium. 

Cheese is also a good source of protein. One cup of cottage cheese packs 23 grams (g) of protein.  However, before including more cheese in your diet, remember that it can be high in saturated fat, calories, and sodium, so enjoy it in moderation.

4. Sardines and canned salmon

Sardines and canned salmon are loaded with calcium, thanks to their edible bones.

A 3.75-ounce (92-gram) can of sardines packs 27% of the DV, and 3 ounces (85 grams) of canned salmon with bones has 19% .

These oily fish also provide high quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin.

5. Beans and lentils

Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium.

Some varieties also have decent amounts of calcium, including winged beans, which supply 244 mg, or 19% of the DV, in a single cooked cup (172 grams)

White beans are also a good source, with 1 cup (179 grams) of cooked white beans providing 12% of the DV. Other varieties of beans and lentils have less, ranging from around 3-4% of the DV per cup (175 grams) 

Interestingly, beans are credited with many of the health benefits associated with plant-based diets. In fact, research suggests that beans may help lower LDL (bad) cholesterol levels and reduce your risk of developing type 2 diabetes.

6. Almonds

Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV.

Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E.

Eating nuts may also help lower blood pressure, body fat, and multiple other risk factors for metabolic disease..

7. Whey protein

Whey is a type of protein found in milk that has been well studied for its potential health benefits.

It’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery ).

Interestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar management.

8. Leafy greens

Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale.

For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 21% of the amount that you need in a day.

Note that some varieties, such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption 

Therefore, although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich greens that are low in oxalates, such as kale and collard greens.

9. Rhubarb

Rhubarb is rich in fiber, vitamin K, calcium, and smaller amounts of other vitamins and minerals.

It also contains prebiotic fiber, a type of fiber that can promote the growth of healthy bacteria in your gut.

Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one 2015 study found that your body can only absorb around 5% of the calcium found in rhubarb.

On the other hand, even if you’re only absorbing a small amount, rhubarb is still a source of calcium, with 105 mg of calcium per cup (122 grams) of raw rhubarb, or about 8% of the DV 

10. Fortified foods

Fortified foods like cereals can make it easier to meet your daily calcium needs.

In fact, some types of cereal can deliver up to 1,000 mg (100% of the DV) per serving — and that’s before adding milk.

However, keep in mind that your body can’t absorb all that calcium at once, and it’s best to spread your intake throughout the day.

Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas, and crackers contain high amounts

11. Amaranth

Amaranth is a highly nutritious pseudocereal.

It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus, and iron.

One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 9% of the DV Amaranth leaves contain even more, with 21% of the DV for calcium per cooked cup (132 grams), along with a good amount of vitamins A and C.

12 Fortified Foods

Certain cereals, fruit juices, and plant-based milk alternatives (like almond milk or soy milk) are often fortified with calcium to enhance their nutritional value.

13. Broccoli

This vegetable contains a decent amount of calcium, along with other vitamins and antioxidants.

14. Quinoa

This pseudocereal is not only a source of calcium but also provides complete protein and other minerals.

15. Amaranth

Amaranth is a pseudo-grain that contains calcium and other essential nutrients.

Incorporating these foods that provide calcium into your diet can contribute to meeting your daily calcium needs, supporting bone health, muscle function, and overall well-being.

Benefits of Calcium

15 Calcium rich food that help keep your bones strong. Calcium is the most important mineral that makes your teeth and bones stronger. Our body has to work hard to maintain a normal calcium level in the body. If your blood has low levels of calcium and you do not eat foods rich in calcium then your bones will become weak. Thus, calcium is an important mineral needed for maintaining the good health of bones and teeth.

The principal function of vitamin D in calcium homeostasis is to increase calcium absorption from the intestine. The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This in turn leads to insufficient calcium absorption from the diet.

Osteoporosis is another condition that may result due to a deficiency of calcium in the body. It is a condition in which bones start losing calcium and the risk of fractures increases. Rickets is a disease that occurs in children due to a deficiency of calcium. It causes deformities of bones and there is delayed bone growth.

In conclusion, we have seen that a calcium-deficient person can face some severe complications. Therefore, it is wise to have the proper intake of calcium-rich food by adding them to your daily meals. You can also consult your doctor or dietician from the best hospital for dietetics & nutrition in Hyderabad for expert advice on calcium intake and avoiding its deficiency.

Calcium Dosage

​​Age Group	Daily Calcium Requirement (RDA)
0-6 months	200 milligrams/day
7-12 months	260 milligrams/day
1-3 years	700 milligrams/day
4-8 years	1,000 milligrams/day
9-18 years	1,300 milligrams/day
19-50 years	1,000 milligrams/day
51-70 years (Women)	1,200 milligrams/day
51-70 years (Men)	1,000 milligrams/day
70+ years	1,200 milligrams/day

Here are five FAQs about calcium-rich foods for strong bones: