Calcium Rich Foods: The 10 Best Foods For Bone health, Muscle contraction, Cardiovascular system

The 10 Best Calcium-Rich Foods For Bone Health, Muscle Contraction, Cardiovascular System

We all know that calcium is extremely important for the body to maintain normal health. Calcium is found in a variety of foods. Calcium-rich foods are very important, Calcium is the most plentiful mineral in the human body but our bodies cannot manufacture it. That’s why we need to intake copious amounts for a healthy diet. 

Calcium helps us maintain bone strength and is necessary for good metabolism. Some even say it’ll help pull in your waistline. All these exciting benefits can only come though when we intake the proper amount on a daily basis. To ensure you can reap all the benefits, let’s find out the ten best calcium-rich foods. 

Best 10 calcium-rich foods

Here are the best 10 calcium-rich foods for Bone health, Muscle contraction, Cardiovascular system. You’ve got to have them in your diet!

Milk and other Dairy Products

Milk and other Dairy Products

Undeniably, the best source of natural calcium is milk. Just a glass a day can cover a third of your daily calcium needs. It is extremely easy to digest and is naturally the primary source of nutrition for kids and younger children. Even substitutes for milk including soy, almond, rice, and coconut milk are fortified with calcium. Naturally, milk products are also filled with calcium. These include cheese, yogurt, and even tofu which is a common substitute for protein which will help you maintain a healthy diet.

Citrus fruits

Citrus fruits

We’ve all been told at some point to eat oranges or lemons because they are good for your health. Well, it is true. Citrus fruits have a really high calcium content and are great for boosting your immune system. Oranges also have lots of vitamin D which helps your body digest calcium so it's a great two for one deal. The peel of these fruits or orange and lemon zest has a higher concentration of calcium and can even be used in cooking for an added flavor. 

Fish

Fish

Fish are one of the best sources of calcium, with fillets containing approximately 1.2 milligrams per 100 grams and whole fish having about 470 milligrams, which is about a third of your daily requirement. Fish like salmon or sardines have lots of calcium in them. Since calcium is mostly found in bones and since their bones are edible this is a great source for those who eat fish. They add lots of flavor to your meal and can be made in innumerable ways for a healthy dose of calcium.

Almonds 

Almonds

 Almonds are one of the best sources of calcium.  In addition to being an excellent source of calcium, almonds are a healthy snack that is high in fiber, low in calories and fat. With over 400 mg of calcium, almonds have to be on this list. Almonds lower bad cholesterol and reduce the risk of heart disease. They are high in proteins as well and there are many theories that they improve your memory as well. You can soak almonds overnight and have them in the morning. They can also be blended into other food items if you don’t like their taste.

Leafy Greens

Leafy Greens

Leafy greens are one of the best sources of calcium. No calcium rich foods list would be complete without some leafy greens. Spinach, kale, and collard greens all have excellent calcium as well as vitamin C and A all of which boost your immunity. There is a leafy vegetable called Bok Choy also called the Chinese cabbage which provides almost 75 mg of calcium in just one cup. Leafy greens are available all year round and can be put into many simple dishes. Whether you simply fry them or bake them, they are a must on a list of calcium-rich food.

Figs

Figs

Another calcium-rich food is the figs. The sweet but seasonal fruit is not only high in calcium but also in magnesium and other minerals. Dried figs are even more crammed with calcium at over 200 mg in one cup. It has many other benefits including good heart health and maintaining muscle functions. Figs can be eaten as is but if you want an extra twist to some of your favorite recipes, figs go great in desserts since they are naturally sugary.

Yogurt

Yogurt

A calcium rich food that is considered by many to be a superfood is yogurt. a spoonful of yogurt is so pleasing when it goes down- and so beneficial too. Yogurt can help your gut microbiota which increases protection for your teeth, bones and skin. It has lots of protein and just as much calcium. The best part? Yogurt comes in many different flavors so you can pick one that suits your taste best.

Soybean

Soybean

Soybean is naturally a calcium-rich food. It retains most of the calcium even when cooked and so foods made with soybean, like tofu, also have lots of calcium. Soybean in particular is also high in protein. Lots of people substitute it for meat as it has a meat like texture but provides for a vegetarian diet. It's important to include soybean as part of your diet as it will aid in the building and growth of strong bones and teeth. You can cook it with rice or less conspicuously with other vegetables.

Cereals

Cereals

Many people are unaware of the benefits of eating grains, especially those who have been following a low-carb diet. There are many high-calcium foods to consume, including cereals that you can easily find in your supermarket. A common breakfast across households, cereals can be manufactured to give you extra minerals or vitamins. For example, some cereals are enriched with calcium for a healthier breakfast. Cereal provide many positive health benefits, including calcium, protein, and fiber. With milk, they make the ultimate breakfast for calcium-rich foods. 

Enriched Bread

Enriched Bread

If you are looking for a low-fat, high strength, and great taste snack food with a lot of calcium, then look no further than enriched bread. Bread enriched with calcium is one of the best sources of this nutrient. The more enriched bread you eat, the better! Not only does it contain calcium but also magnesium, iron, and zinc. These nutrients are great for keeping your bones strong.

Conclusion: Unknowingly, calcium-rich foods are part of our diet since lots of foods contain high levels of calcium. Common foods like milk and greens have a high percentage of this essential nutrient. Sometimes, our diet still falls short because of our busy schedules but to maintain a healthy diet, you must intake a proper amount of calcium. Choose natural calcium from food and you can reap all the benefits! These foods that we talked about are sure to boost your calcium levels. How many items have you had today from our list of 10 favorite calcium-rich foods?

 

Calcium Rich Foods Infographics

Calcium Rich Foods Infographics

Back to blog
1 of 3
1 of 4