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 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. 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.

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 faeces, 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(4). 

Calcium Rich Foods

Calcium Rich Foods List

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 (5).

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 (6).

Almonds

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(7).

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 (8).

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 (9).

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 (10).

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. Omelette 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.

Eggs

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 meagre amount of fiber.

14. Yoghur:

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

Yoghurt

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.

Pineapple

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 meagre 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 best calcium rich foods.

Benefits of Calcium

Some benefits of Calcium are

• It strengthens our bones, keeping our bodies in a proper shape, and prevents osteoporosis.
• It protects our cardiac muscles.
• Reduces risk of kidney stones and colon cancer.
• Reduces premenstrual depression.
• Controls Alkaline pH level in our body.
• Controls blood pressure.

So, these are the reasons Calcium is an important mineral for our body. Consumption of these 35 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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