Calcium is a mineral that’s essential to your body functioning properly and is stored in your bones. Your body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease.
Calcium-Rich Foods for Bones
Milk- 1 Cup: 280 mg of calcium
When we think about calcium, the first source that comes to our mind is milk. Easily digestible and absorbable, milk is one of the best high calcium foods. An amazing vehicle for building bones from childhood to adulthood, a cup of milk includes 280 mg of calcium of the recommended 1000 mg.
Orange – 1 Orange: 60 mg of calcium
We all know orange helps in boosting our immune system. And this magical fruit is also on the list of high calcium foods with vitamin D, which is crucial for the absorption of calcium in the body. One medium size of orange contains 60 mg of calcium.
Sardines – 1 Cup: 569 mg of calcium
Listed in foods rich in calcium, Sardines are a great option. If you are a non-vegetarian, it is just what you need. These little salty fishes can add an amazing umami flavor to pasta and salads.
Soy milk – 1 Cup Milk: 60 mg of calcium
It’s a myth that only dairy products contain calcium. Non-dairy products like fortified soy milk can be amazing high calcium foods and provide both calcium and vitamin D.
Almonds – 1 Cup (roasted): 457 mg of calcium
With a stupendous 457 mg of calcium, almonds top the list of high calcium foods. High on proteins as well, these nuts also help in reducing the risk of heart disease. Also, almonds are an amazing source for improving your memory. Having some of these protein-rich nuts every morning will be a sure win-win for your health.
Bok choy – 1 Cup: 74 mg of calcium
Every non-dairy calcium source list is incomplete without this leafy vegetable called Bok Choy. Also called Chinese Cabbage, a cup of shredded bok choy provides 74 mg of calcium and just 9 calories. Loaded with vitamins like A and C, it is easy to cook and is available all around the year.
Figs – 1 Cup(dried): 242 mg of calcium
Indulge in this sweet dessert-like fruit loaded with fiber and potassium. With a whopping 242 mg of calcium per 1 cup of dried fig, this sticky fruit helps in strengthening your bones. Also loaded with magnesium, this fruit helps in keeping the heartbeat steady and maintaining muscle function. It stands in a strong position in the list of foods rich in calcium.
Yogurt – 1 Serving: 400 mg of calcium
Available in various flavors, yogurt is a dairy product that contains healthy bacteria for your gut. With 400 mg of calcium in a single serving, this protein-rich diet is an amazing substitute for milk.
Cheese – 1 Cup(diced): 951 mg of calcium
Another addition to the list of foods rich in calcium, cheese is a great source of protein as well as calcium. A must-have ingredient for a variety of snacks, consumption of cheese is as easy as a pie.
Green leafy vegetables – 1 Bunch: 336 mg of calcium
High in dietary fiber, green leafy vegetables are one of the high calcium foods. With several options like spinach, kale, celery, and broccoli, these veggies are also rich in potassium and magnesium.