Calcium is a mineral, which perhaps all of you know is good for our health and body, but one thing we don’t know why calcium is so much important? Calcium can be obtained from natural resources, here is a list of calcium rich foods that will help you to keep a healthy level of calcium in your body.

Calcium is good for our health because the health of our teeth and bones depends on it – and also, it affects our blood coagulation (clotting of blood) process (1), nervous functions, muscles, hormones, etc.

Many a time you would have seen people above 40 years of age get this advice from doctors to start calcium supplements.

Let us know more about calcium and calcium rich foods in this post.

What is Calcium? and Why is Calcium Important for Your Body

Calcium is a mineral, which is an essential nutrient for the health of your bone and your teeth (2). It also helps in the blood coagulation process, functioning the nervous system properly, and maintains the level of certain hormones in your body.

99% of the calcium in our body is present in our teeth and bones. We excrete calcium every day through feces, urine, sweat, hair, skin, and nail – but our body can’t produce new calcium(3).

Our body gathers the necessary calcium from our bones in case of a deficiency of the calcium level in our body. So, it is necessary for us to get calcium from the food items we consume. 

We require 1000-1200 mg of calcium every day. For pregnant women, the amount is increased to 1500 mg per day. If we do not get the required amount of calcium regularly our body faces calcium deficiency and it can absorb calcium from our bones and teeth making them brittle and weak (4) (5).

So it is recommended to consume enough amount of calcium for smooth body functioning.

Calcium Rich Foods

1.Cheese

Cheese is a food item that is extremely rich in Calcium. According to the nutrition facts, 721 mg Calcium is present in every 100 grams of Cheese, especially hard cheese like Cheddar. Other kinds of cheese such as Brie, Camembert, Feta, Ricotta are also rich in calcium, but Cheddar is richest in Calcium amongst all these varieties (6).

2. Almonds

Almonds are also rich in Calcium. In every 100 grams of almonds, 264 mg of Calcium is present according to the nutrition facts. Although almonds are a good source of Calcium, almond milk is not. Almonds also contain fiber, protein, magnesium, Vitamin E and lots of healthy fats (7).

 

3. Kale

Kale is a good source of Calcium. According to the nutrition facts, 150 mg of Calcium is present in every 100 grams of Kale. Kale is good for calcium intake for those who can’t have dairy products due to lactose intolerance. Kale is also low in calorie, contains 0 fat, and high in fiber(8).

4. Spinach

Spinach is a green vegetable which is highly rich in Calcium. In every 100 grams of spinach, 99 mg of Calcium is present. Spinach is also rich in zinc, niacin, Vitamins A, B6, E and K, protein and fiber (9).

5. Broccoli

Broccoli is a green vegetable which belongs to the cabbage family. Broccolis too are rich in Calcium. In every 100 grams of Broccoli, 47 mg Calcium is present. Broccolis are also a good source of Vitamin K and Vitamin C. Broccoli is a food rich in calcium (10).

6. Milk

Milk is an important source of Calcium. 125 mg of Calcium is present in every 100 grams of Milk which contains 1% fat. Also, in every 100 grams of following types of milk – 2% fat, 3.7% fat, nonfat, powdered milk and breast milk, respectively 120 mg, 119 mg, 122 mg, 912 mg and 32 mg of calcium is present. Milk is also rich in thiamine, vitamin B12, and riboflavin. Milk is one of the best calcium rich foods (11).

7. Sweet Potatoes

Sweet potatoes are considered an important source of various nutrients along with calcium. In every 100 grams of sweet potatoes, 30 mg calcium is present. Sweet potatoes are also rich in vitamin A, B6, C, manganese, potassium, and dietary fiber.

8. Figs

Figs are also a source of Calcium. It has high nutritional values. Figs are rich in soluble fiber, natural sugars, and minerals, such as potassium, magnesium, iron, copper, and Calcium. In every 100 grams of figs, 26 mg of Calcium is present. Figs are also high in vitamin A, E, and K.

9. Sesame Seeds

Sesame seeds are a good source of Calcium. In every 100 grams of sesame seeds, 975 mg of Calcium is present. Sesame seeds are also rich in zinc, natural oil, iron, phosphorus, magnesium, copper, tryptophan, vitamin B6, folate, protein, thiamine, and fiber.

10. Blackberries

Blackberries are highly rich in Calcium. 29 mg of Calcium is present in every 100 grams of blackberries. Blackberries are also rich in fiber, vitamin K, manganese and low in calories.

11. Eggs

Eggs are a good source of calcium. In every 100 grams of boiled eggs, 50 mg of Calcium is present. Omelet or other egg items are also rich in calcium, but boiled egg contains the highest. Eggs are also rich in Vitamin A, B5, B12, B2, selenium, folate, and phosphorus.

12. Chicken

Chicken also contains an amount of Calcium. In every 100 grams of Chicken, approximately 14 mg of Calcium is present. Chicken is good for health, for it has less saturated fat, and is rich in protein and sodium. But, it is high in cholesterol as well. It is also a vitamin D rich foods.

13. Olive

Olive is also a source of Calcium. In every 100 grams of Olive, 88 mg of Calcium is present. Olive also contains fat which is good for health and contains a meager amount of fiber.

14. Yogurt

Yogurt is very rich in Calcium. 125 mg of Calcium is in every 100 grams of yogurt. Yogurt is low in cholesterol and saturated fat. It is also rich in vitamin B12, pantothenic acid, potassium, riboflavin, phosphorus, zinc, and protein.

15. Okra

Okra is highly rich in Calcium. In every 100 grams of okra, 82 mg of Calcium is present. Okra is also rich in various nutrients such as Vitamin A, B1, B2, B6, C, folic acid, fiber and low in calories.

16. Dried Figs

Dried figs are also a very good source of Calcium. In every 100 grams of Dried Figs (uncooked), 162 mg of Calcium is present. Dried figs also contain potassium, vitamin K, magnesium amongst other nutrients.

17. Sardines

Sardines are extremely rich in Calcium. According to nutrition facts, 382 mg of Calcium is present in every 100 grams of sardines. Sardines are also rich in Vitamin B3, B12, D, selenium amongst other nutrients.

18. Turnips

Turnips also contain Calcium. In every 100 grams of Turnips, 30 mg Calcium is present. Turnips are also rich in vitamin A, B1, B2, B3, B5, B6, folate, potassium, manganese, iron, copper, and manganese. Turnip is one of the best calcium rich foods.

Oranges are also a source of Calcium. In every 100 grams of oranges, 40 mg of Calcium is present. Oranges are also rich in Vitamin C and contain no fat, sodium or cholesterol.

20. Soya Beans

Soya beans are very rich in Calcium. In every 100 grams of soya beans, 277 mg of Calcium is present. Soya beans are also rich in minerals, B vitamins, irons, and protein.

21. Tamarind

Tamarind is also a source of Calcium. In every 100 grams of tamarind, 74 mg of Calcium is present. Tamarind is also rich in potassium and contains 0% fat.

22. Dates

Dates contain Calcium too. 39 mg of Calcium is present in every 100 grams of dates. Dates also contain potassium, dietary fiber, sodium amongst other nutrients. It is one of the best calcium rich foods for bones.

23. Apricots

Apricots also contain Calcium. In every 100 grams of apricots, 13 mg of Calcium is present. Apricots are also rich in Vitamin A, B6, C, fiber potassium amongst other nutrients.

24. Raisins

Raisins are also a source of Calcium. 50 mg of Calcium is present in every 100 grams of raisins. Raisins are also rich in potassium, sodium, magnesium, iron and Vitamin B6.

25. Custard Apple

Custard apples, also known as sugar apples, are a source of Calcium: In every 100 grams of custard apples, 24 mg of Calcium is present. It also contains Vitamin B6, C, magnesium, iron potassium, etc.

26. Pineapple

Pineapples too contain Calcium. 13 mg of Calcium is present in every 100 grams of pineapples. Pineapples are also highly rich in Vitamin B6, C, magnesium, and potassium.

27. Kiwi

Kiwis are an important source of Calcium. In every 100 grams of Kiwis, 34 mg of Calcium is present. Kiwis are also rich in Vitamin C and Potassium. Kiwi is a food rich in calcium.

28. Litchi

Litchis contain a meager amount of Calcium. In every 100 grams of Litchis, 5 mg of Calcium is present. Litchis also contain Vitamin B6, C, magnesium, sodium, potassium amongst other nutrients apart from Calcium. Litchi is one of the best calcium rich foods.

29. Prunes

Prunes are also a source of Calcium. In every 100 grams of prunes, 43 mg of Calcium is present. Prunes are also rich in Vitamin A, B6, potassium, magnesium, and iron.

30. Jujube

Jujubes contain Calcium too. 21 mg of Calcium is present in every 100 grams of jujubes. Jujubes are a great source of Vitamin B12, B6, C, iron, sodium, and potassium.

31. Amaranth

Amaranth or amaranth grains are a good source of Calcium. In every 100 grams of amaranth grains, 47 mg of Calcium is present. Amaranth grains are highly rich in Vitamin B6, magnesium, potassium, sodium and iron also.

32. Tofu

Tofu is a good source of Calcium. In every 100 grams of tofu, 350 mg of Calcium is present. Tofu is also very rich in iron, sodium, potassium, and magnesium.

33. Salmon

Salmons are highly rich in Calcium. In every 100 gram of canned Salmons, approximately 283 mg of Calcium is present. Salmons is also rich in sodium, potassium, magnesium, Vitamin B6, B12, and C – but salmons also contain a high level of cholesterol. Salmon is one of the best calcium rich foods.

34. Shrimp

Shrimps are highly rich in Calcium. In every 100 grams of shrimps, 70 mg of Calcium is present. Shrimps are also a good source of minerals like sodium, potassium, magnesium, and iron.

35. Strawberries

Strawberries contain a small amount of Calcium. In every 100 grams of strawberries, 16 mg of Calcium is present. Strawberries are also extremely rich in Vitamin C. It also contains potassium, magnesium, and iron. Strawberry is one of the tastiest calcium rich foods.

36. Chia Seeds

Chia seeds are rich in nutrients like omega-3 fatty acids, protein, and calcium. 100 grams of chia seeds contains a whopping 631 mg of calcium. Consumption of chia seeds post-meal helps to improve digestion and promotes weight loss.

37. Poppy Seeds

Poppy seeds are delicious and ancient. 100 grams of poppy seeds contains 1438 mg of calcium. Poppy seeds can be added to a variety of dishes as a garnish. It improves the nutritional value and flavor of any recipe. It is widely used in Asian curries especially in India. Poppy seeds help to sleep soundly without interruption.

38. Whey Proteins

Whey protein powder is an excellent source of not only protein but also calcium. One scoop (30 g) of whey protein isolate contains approximately 200 mg of calcium. Whey proteins are consumed post-workout as it has quickly digestible amino acids.

39. Rhubarb

Rhubarb is rich in fiber, vitamin K, trace amounts of vitamins and minerals and calcium. Since rhubarb also contains oxalates which interrupt in calcium absorption. Our body can only absorb 25% of the calcium in rhubarb. But the amount of calcium in it is so high that even if 25% of calcium is absorbed, it is 87 mg per 100 grams.

40. Soy Milk

Soy is very high in protein and it is the best option for lactose-intolerant people. It is a plant-based drink. Soy milk is a by-product of the tofu manufacturing process and is very rich in calcium as well. 100 grams of soymilk 25 mg of calcium.

41. Edamame

Edamame beans are soybean that is eaten fresh or as a snack. They are rich in dietary fiber, proteins, and micronutrients, like folic acid, manganese, phosphorus, and vitamin K. 100 grams of edamame contains 63 mg of calcium.

42. Peas

Peas are yummy and very rich in nutrition. 100 grams of peas contain 25 mg of calcium. Peas are used in a variety of preparations almost all over the world. They are low calorie, anti-oxidant rich and can be used as a snack at any time of the day.

43. Flaxseeds

Flaxseeds can be used post-meal to aid digestion. They are rich in fiber and essential fatty acids. 100 grams of flaxseeds contain 255 mg of calcium. Flaxseeds help in weight loss and weight management.

Read more: Amazing Flaxseed Benefits, Flaxseed Nutrition, Recipes & Tips

44. Pumpkin seeds

Pumpkin seeds are used in a variety of desserts to increase its nutritional content. They are high in antioxidants, fiber, magnesium and helps to lower blood sugar. 100 grams of pumpkin seeds contain 55 mg of calcium.

Benefits of Calcium

Some benefits of Calcium are

• It strengthens our bones, keeping our bodies in proper shape, and prevents osteoporosis.
• It protects our cardiac muscles.
• Reduces the risk of kidney stones and colon cancer.
• Reduces premenstrual depression.
• Controls Alkaline pH level in our body.
• Controls blood pressure.
• Strengthens reproductive system.
• Helps to reduce the symptoms of PCOS.

So, these are the reasons calcium is an important mineral for our body. Consumption of these 44 food items that have been mentioned above helps increase the level of Calcium in our body and help us in keeping ourselves healthy.

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