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

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 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

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

No calcium rich foods list would be complete without some leafy greens. Greens have it all- loads of calcium, very little calories and many vitamins. 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 fig. 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 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. You can cook it with rice or less conspicuously with other vegetables.

Cereals

Cereals

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. For one serving, that’s a lot of calcium. These cereals are usually also a significant source of protein. With milk, they make the ultimate breakfast for calcium-rich foods. 

Enriched Bread

Enriched Bread

Whole grains give you a healthy diet of the necessary vitamins and proteins. However unhealthy they may seem, even bread is a good source of calcium. Flour and cornmeal can be fortified with calcium. Due to this, even tortilla chips can be high in calcium. Make sure to check the label to confirm the dosage.

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