Calcium Rich Foods For Bones

A lot of us believe that calcium rich foods are only beneficial for bone and teeth growth. Contrary to this popular belief, the role of calcium is beyond this. While milk is one of the well-known foods that contain calcium, there’s a whole world of calcium rich foods out there that contribute to bone health. Let us closely understand and learn about calcium rich foods, various sources of calcium and calcium rich foods for vegetarians, as well as for other specific diets!

What Are Calcium Rich Foods?

Bone health matters, and so does delicious foods containing calcium! We often link white-coloured foods as the only calcium foods available, assuming dairy products as the best sources of calcium. But there are a lot of non-dairy calcium rich foods. Here’s why our body requires calcium rich foods on a daily level; 

• Building and maintaining strong bones and teeth
• To regulate blood clotting
• Transmitting nerve impulses
• For muscle movements
• Secreting hormones

The body constantly renews its bones through a process called bone remodelling. In this process, old bone is broken down and new bone is formed. Thus, calcium rich foods are essential for both the breakdown and formation of bone. Also, check out the best Vitamin C Foods available! 

Top 15 Calcium Rich Foods List For Bones

Calcium rich foods for bones are essential for maintaining strong skeletal health throughout life. To get enough calcium, you should aim to eat a variety of calcium rich foods throughout the day. Let us see the top 15 calcium rich foods; 

1. Leafy Green Vegetables
2. Yoghurt
3. Rhubarb
4. Beans
5. Milk
6. Cottage Cheese
7. Soy Milk
8. Canned Fish
9. Tofu
10. Whey Protein
11. Amaranth
12. Broccoli
13. White Beans
14. Okra
15. Edamame

In the next section, we shall discuss how you can add these calcium foods to your diet while making your meal interesting! 

Leafy Green Vegetables

Leafy greens collectively refer to leafy vegetables such as Kale, spinach, lettuce, cabbage and more. These vegetables are excellent sources of calcium and are one of the many vitamin A Foods that you can easily add to your diet. 

Health Benefits; 

1. Rich in Vitamin K: This vitamin is essential for maintaining blood calcium levels, supporting your heart health and regulating bone-building processes. 
2. Fibre: We know that fibre is crucial for digestive health, and green leafy vegetables are not only rich in fibre but also promote satiety and create a feeling of fullness. 
3. Good for Vision and Skin

Nutritional Facts and Calcium Content; 

Serving Size	94 grams (2 Cups)
Calcium	31 mg
Calories	16 grams
Fats	0.3 grams
Carbohydrates	3.1 grams
Proteins	1.2 grams

Here Is How To Include Leafy Green Vegetables To Your Diet: 

• Addition to Sandwiches: Include a variety of green leafy vegetables along with tomatoes and a cheese slice. Also, you can grind them with mint leaves to make a delicious condiment (or say chutney) to compliment your sandwich. 
• Prepare Smoothies: Blend the greens with yoghurt, mint leaves and introduce this in your breakfast meals. A healthy and easy way to get calcium and nutrients. 

Yoghurt

Yoghurt is not only one of the best calcium rich foods but also good for immunity, improves heart health and enhances the nutrient-absorbing capacity of our bodies. It is worth adding to your calcium foods list! 

Health benefits; 

1. Digestive Wellness: Yoghurt’s probiotics support gut health, aiding digestion and boosting the immune system.
2. Bone Strength: Packed with calcium, yoghurt is one of the high calcium foods which promotes strong bones and teeth, reducing the risk of osteoporosis.
3. Protein Power: Rich in protein and amino acids, yoghurt supports muscle development, immune function, and overall well-being.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	186.6 mg
Calories	64
Fats	1.6 grams
Carbohydrates	7.2 grams
Proteins	5.3 grams

Here Is How To Include Yoghurt In Your Diet: 

• Prepare Raita: In Indian meals, especially during summer, raita is one of the most preferred dishes, and yes, the easiest calcium foods to prepare. 
• Complimenting your Breakfast: Besides the breakfast dish, you can always keep yoghurt if you don’t prefer tea or coffee. For instance, compliment stuffed parathas with a bowl of yoghurt, added with curry leaves tadka!

Rhubarb

Rhubarb is a vegetable that thrives in cold conditions, making them best for the summer. Its taste is often described as tangy, similar to that of sour fruit. Let us look at the health benefits of this vegetable; 

Health benefits; 

1. Dietary fibre: Rhubarb is a good source of dietary fibre, aiding in digestion and promoting a healthy gut.
2. Antioxidants: Despite its sour taste, rhubarb contains antioxidants like vitamin C, which contributes to immune system support and overall health.
3. Heart Health: Rhubarb contains compounds like fibre and potassium that may help support heart health; regulating blood pressure and cholesterol levels.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	88 mg
Calories	22
Fats	0.2 grams
Carbohydrates	4.3 grams
Proteins	0.9 grams

Here Is How To Include Rhubarb in Your Diet; 

• Addition to desserts and Jams: Even though Rhubarb is categorised as a Vegetable, which is favourable for jams and desserts.
• Salads: Mix chopped rhubarb into your yoghurt, salads or oatmeal for an extra burst of flavour and nutrients. 

Beans

Beans are those small seeds, that originated from the Fabaceae plant family. Beans are one of the many foods containing calcium, it can be cooked in many different ways. Let us learn about the health benefits; 

Health benefits; 

1. Vegan and Vegetarian Nutrition: Beans offer essential nutrients like iron and zinc, which could be crucial for individuals following vegan and vegetarian diets where these nutrients might be less available.
2. Rich in Fibre: Beans are abundant in dietary fibre, aiding digestion and promoting regular bowel movements, which contributes to a healthy gut.
3. Blood Sugar Regulation: The fibre and protein in beans help stabilize blood sugar levels, making them beneficial for managing diabetes.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	34.4 mg
Calories	95
Fats	0.4 grams
Carbohydrates	21.3 grams
Proteins	4.8 grams

Here Is How To Add Beans to Your Diet; 

• Wrap It Up: Incorporate beans into wraps, burritos, or tacos for a plant-based protein punch, accompanied by plenty of fibre. 
• Rice and Beans: This wholesome combo is popular in Western countries and can be prepared with great variations. Either cook them separately and enjoy this combo of high calcium foods or you can cook them altogether- ‘One pot Rice and Beans’ 

Milk

One of the many popular high calcium foods, a wonder beverage in you can enjoy throughout the year.

Health benefits; 

1. Bone Health: Milk is a rich source of calcium, essential for strong bones and teeth, and aiding in the prevention of osteoporosis and bone-related issues.
2. Immune Boost: Milk contains immune-boosting nutrients like vitamins A and D, aiding the body’s defence mechanisms against infections and illnesses.
3. Nutrient Absorption: The fat in milk can aid in the absorption of fat-soluble vitamins (A, D, E, and K), enhancing their utilization by the body.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	117.2 mg
Calories	49
Fats	1.9 grams
Carbohydrates	4.8 grams
Proteins	3.2 grams

Here Is How To Add Milk In Your Diet; 

There are no limits if you wish to add milk to your diet. You can add milk to almost every food. Here are some interesting ways to add milk;

• Cooking Companion: Use milk as a base for cooking – it can enhance the texture and flavour of sauces, soups, and creamy dishes. Add it to the white sauce or mayonnaise. 
• One of the many high calcium foods- milk can be classically consumed, sip it with cookies, add hot chocolate or a bowl of flakes. 

Cottage Cheese

Cottage cheese is one of the many calcium rich foods, and it has a mild flavour and a texture similar to paneer. It is also a good source of protein. 

Health benefits; 

1. Rich in B Vitamins: Cottage cheese contains B-complex vitamins like riboflavin (B2) and vitamin B12, supporting energy production and overall well-being.
2. Slow-Digesting Protein: Due to its casein protein content, cottage cheese is a slow-digesting food, providing a sustained release of amino acids for muscle support.
3. Blood Sugar Regulation: The low carbohydrate content and high protein content can help stabilize blood sugar levels, making it a suitable option for those managing diabetes.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	82.8mg
Calories	98
Fats	4.3 grams
Carbohydrates	3.4 grams
Proteins	11 grams

Here Is How To Add Cottage Cheese In Your Diet; 

1. Add cottage cheese to the fruit salad: You can consume cottage cheese added to an amazing fruit salad for breakfast- a slice of bananas, crushed pineapples and your favourite berries. 
2. Whole-Grain Toast: Spread cottage cheese on whole-grain toast and sprinkle with seeds or nuts for a nutritious and quick breakfast option.

Soy Milk

Soy milk is one of the foods containing calcium in good amounts and is suitable for individuals with vegan diet preferences. Soy milk; one of the calcium rich foods has plenty of health benefits mentioned below- 

Health benefits; 

1. Lactose-Free Option: Soy milk is a suitable alternative for those with lactose intolerance, providing a dairy-free option.
2. Heart Health: Soy milk’s unsaturated fats and absence of cholesterol can contribute to heart health by lowering bad cholesterol levels.
3. Vitamins and Minerals: It contains essential nutrients like vitamin B12, riboflavin, and potassium, supporting overall well-being.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	119. 6 mg
Calories	40
Fats	1.6 grams
Carbohydrates	3.2 grams
Proteins	2.8 grams

Here Is How To Add Soy Milk In Your Diet; 

• Coffee Creamer: Use soy milk as a dairy-free alternative to cream or milk in your coffee or tea.
• Baking Substitute: Replace dairy milk with soy milk in recipes for pancakes, muffins, and other baked goods.

Canned Fish

Canned fish, also known as tinned fish is one of the healthiest and ready-to-eat foods containing calcium. Let us look at the health benefits of canned fish. 

Health benefits; 

1. Vitamin D: Some canned fish, especially those with edible bones, provide vitamin D, contributing to bone health and immune system support.
2. Mineral Rich: Canned fish offers minerals like calcium and phosphorus, important for strong bones and teeth.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	14.4 mg
Calories	130.8
Fats	2.7 grams
Carbohydrates	58.2 grams
Proteins	26.4 grams

Here Is How To Add Canned Fish In Your Diet; 

• Sandwiches and Wraps: Create sandwiches or wraps with canned fish, adding veggies and your preferred condiments.
• Brown Rice and Canned Fish: Enjoy canned fish with brown rice or with sliced vegetables for a nutritious snack.

Tofu

Tofu is one of the many foods that contain calcium, suitable for vegan diets. It is made by coagulating soy milk. Tofu (one of the delicious calcium rich foods for bones) has the following health benefits to offer and is worth adding to your calcium foods list! 

Health benefits; 

1. Bone Health: Tofu provides calcium and magnesium, supporting strong bones and reducing the risk of osteoporosis.
2. Plant-Based Protein: Tofu is a rich source of plant-based protein, supporting muscle growth, repair, and overall body functions.
3. Weight Management: Tofu’s high protein and low-calorie content can contribute to a feeling of fullness, aiding in weight management.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	282.7mg
Calories	83
Fats	5.3 grams
Carbohydrates	1.2 grams
Proteins	10 grams

Here Is How To Add Tofu To Your Diet; 

• Soup Enhancer: Drop tofu cubes into soups or stews for added protein and substance. 
• Tofu Scramble: Create a plant-based scramble by crumbling and sautéing tofu with vegetables and spices.

Whey Protein

Whey is one of the best protein rich foods available, that you can get easily. Let us look at some of the health benefits and how you can add whey protein to your diet. 

Health benefits; 

1. Immune Support: Whey protein contains immunoglobulins and lactoferrin that may contribute to immune system health.
2. Antioxidant Content: Whey protein contains antioxidants like glutathione, which supports overall cell health and reduces oxidative stress.
3. Blood Sugar Regulation: Whey protein may help regulate blood sugar levels by improving insulin sensitivity.

Nutritional Facts and Calcium Content; 

Serving Size	96 grams (3 Scoops)
Calcium	450 mg
Calories	339
Fats	1.5 grams
Carbohydrates	15.3 grams
Proteins	75 grams

Here Is How To Add Whey Protein In Your Diet; 

• Shakes: Mix whey protein with water, milk, or a milk alternative to create a convenient and quick protein shake. 
• Smoothies: Blend to your favourite smoothie recipes for an extra protein boost.

Amaranth

Amaranth- one of the many high calcium foods has several health benefits to offer. It is a nutrient-rich ancient grain with a mild, nutty flavour, rich in protein, fibre, vitamins, and minerals. 

Health benefits; 

1. Gluten-Free Option: Amaranth is naturally gluten-free, making it a suitable choice for those with gluten sensitivities.
2. Nutrient Dense: Amaranth is rich in essential nutrients like iron, magnesium, and B vitamins, contributing to overall well-being.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	46.4mg
Calories	100
Fats	1.6 grams
Carbohydrates	18.4 grams
Proteins	3.7 grams

Here Is How To Add Amaranth In Your Diet; 

• Cooked Grain: Prepare amaranth by cooking it with water or broth and using it as a base for various dishes.
• Stuffed Vegetables: Use amaranth as a filling for stuffed vegetables like bell peppers or tomatoes.

Broccoli

Broccoli is a cruciferous vegetable known for its vibrant green florets, packed with vitamins, antioxidants, and fibre. 

Health benefits; 

1. Nutrient Powerhouse: Broccoli is rich in vitamins (C, K) and minerals (folate, potassium) that contribute to overall health.
2. Antioxidant-Rich: Broccoli contains antioxidants like sulforaphane, which may help protect cells from damage and reduce inflammation.
3. Cancer-Fighting Potential: Compounds in broccoli, including sulforaphane, are associated with potential cancer-fighting properties.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	40 mg
Calories	35
Fats	0.4 grams
Carbohydrates	7.2 grams
Proteins	2.4 grams

Here Is How To Include Broccoli In Your Diet; 

• Steamed or Roasted: Steam or roast broccoli florets with olive oil and your favourite seasonings.
• Pasta Topping: Add steamed broccoli to pasta dishes for extra colour, flavour, and nutrients.

White Beans

White beans are legumes with a creamy texture, providing protein, fibre, and essential minerals. Let us look at the health benefits of white beans and how can we add this to our diets.

Health benefits; 

1. Rich in Fibre: White beans are a great source of dietary fibre, supporting digestive health and regular bowel movements.
2. Nutrient Dense: White beans contain essential nutrients like iron, magnesium, and B vitamins, supporting overall well-being.
3. Bone Health: White beans are one of the many calcium rich foods for bones, which reduces the risk of osteoporosis.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	90.2 grams
Calories	139
Fats	0.4 grams
Carbohydrates	25.2 grams
Proteins	9.5 grams

Here Is How To Add White Beans In Your Diet; 

• Dips: Blend white beans with herbs, garlic, and olive oil to create a creamy and nutritious dip.
• Pasta and Grain Dishes: Mix white beans into pasta, rice, or quinoa dishes for a protein boost.

Okra

Okra is a green vegetable with a distinct slimy texture when cooked, offering fibre, vitamins, and potential health benefits. This is one of the many calcium rich foods with potential health benefits mentioned below. 

Health benefits; 

1. Heart Health: Okra’s fibre and antioxidants can contribute to heart health by helping lower cholesterol levels and supporting cardiovascular function.
2. Bone Support: Okra provides calcium and magnesium, essential for strong bones and reducing the risk of bone-related issues.
3. Skin Health: The vitamin C and antioxidants in okra promote healthy skin by combating free radicals and supporting collagen production.

Nutritional Facts and Calcium Content; 

Serving Size	80 grams
Calcium	62 mg
Calories	18
Fats	0.2 grams
Carbohydrates	6.2 grams
Proteins	1.5 grams

Here Is How To Add Okra In Your Diet; 

• Roasted: Toss okra with olive oil and seasonings, then roast in the oven for a crunchy snack or side dish.
• Curries: Incorporate okra into curries and stews for its unique flavour and nutritional benefits.

Edamame

Health benefits; 

1. Bone Health: Edamame is one of the foods that contain calcium, magnesium, and vitamin K, all of which are important for maintaining strong bones.
2. Rich in Antioxidants: It contains antioxidants like vitamin C, potentially protecting cells from damage and inflammation.
3. Weight Management: Edamame’s protein and fibre content can promote satiety and assist in weight management.

Nutritional Facts and Calcium Content; 

Serving Size	100 grams
Calcium	63.2 mg
Calories	122.2
Fats	5.2 grams
Carbohydrates	9 grams
Proteins	12 grams

Here Is How To Add Edamame In Your Diet; 

• Sides: Serve edamame as a side dish, seasoned with your choice of herbs and spices.
• Edamame Hummus: Blend-shelled edamame with garlic, lemon juice, and tahini to create a nutritious hummus. 
• Sushi and Rolls: Incorporate edamame into sushi rolls or enjoy it as a side with sushi dishes.

Benefits Of Having High Calcium Foods For Bones

Calcium rich foods are indeed important for bones and teeth, but the body also requires calcium for performing various functions, other than strengthening bones and teeth. Almost 99% of the calcium content is stored in bones and teeth. The remaining 1% is found in the blood, muscles, and other tissues. Now let us look at some of the potential benefits of consuming calcium rich foods; 

Strong Bones And Teeth

Calcium rich foods help in fortifying bones and teeth. Calcium contributes to bone structural integrity by making them dense and resistant to fractures, thereby promoting long-lasting skeletal health. Prioritizing calcium rich foods for bones lays the groundwork for a lifetime of sturdy bone structure.

Reduced Risk Of Osteoporosis

Osteoporosis is a condition when bones become fragile and brittle, often affecting women more than men. Adequate consumption of calcium rich foods is vital as it helps maintain bone density, lowering the likelihood of osteoporosis development and preserving bone strength. 

Improved Muscle Function

Calcium’s role extends to muscle movements- contraction and relaxation. It aids in the transmission of nerve signals that control muscle movement, ensuring proper muscle function and endurance. Calcium rich foods for bones provide the necessary foundation for an active and vibrant lifestyle.

Reduced Risk Of High Blood Pressure

Consuming calcium rich foods contributes to blood vessel health and assists in regulating blood pressure levels. Scientific studies indicate that individuals with sufficient calcium rich foods intake are less prone to experiencing high blood pressure, contributing to overall cardiovascular well-being.

Prevention Of Kidney Stones

Calcium combines with oxalate, a substance responsible for forming kidney stones, helping to prevent their crystallization. Adequate intake of calcium foods reduces the risk of developing kidney stones and supports optimal kidney health.

How Much Calcium Rich Foods Should You Eat Daily?

A mindful selection of calcium rich foods for bones is vital for individuals of all ages. The daily value of calcium food intake for men and women varies. Also, it’s important to consider the intake of calcium rich foods according to age groups. Let us learn about how much calcium foods are required according to different age groups;

Age Group	Females	Males
6 Months	200 mg	200 mg
7-12 Months	260 mg	260 mg
1-3 Years	700 mg	700 mg
4-12 Years	1000 mg	1000 mg
9-13 Years	1300 mg	1300 mg
14-18 Years	1300 mg	1300 mg
19-50 Years	1000 mg	1000 mg
51-70 Years	1200 mg	1000 mg
70 Years and Above	1200 mg	1200 mg

What Are Different Sources Of Calcium?

There are various sources of calcium foods for everyone with different and specific diet preferences. From traditional dairy sources to innovative plant-based alternatives, there’s a wealth of choices when it comes to calcium rich foods for bones. Let us explore calcium rich foods for different diet kinds; 

Calcium Rich Foods For Vegetarians- 

1. Vegetables- Dark green leafy vegetables like arugula, broccoli, spinach and Bok choy foods that contain calcium. 
2. Dairy Products- If you consider dairy products then you can opt for full cream milk when buying tetra packs or milk cans. Else, it is best to get raw milk from farms or local dairy. 
3. Fruits- Fruits are excellent calcium rich foods for vegetarians. Here is a calcium foods list that includes the top calcium rich fruits; 

• Oranges 
• Papaya 
• Fig 
• Apricots 
• Kiwi 
• Berries (strawberries, raspberries, blueberries, etc) 
• Blackcurrant 

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Calcium Rich Foods For Non-Vegetarians-

1. Fishes- Salmon and other oily fish are good sources of calcium because they contain small, edible bones. Three ounces of salmon provide about 180 milligrams of calcium.
2. Eggs- One of the best and most affordable high calcium foods for non-vegetarians. You can easily get eggs and cook them easily in no time! 
3. Flesh- Here is a calcium foods list that includes a variety of meat- other wonderful sources of calcium; 

• Chicken Breast
• Shrimp 
• Tuna 
• Anchovy
• Turkey
• Ham 
• Salmond 
• Bacon 

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Calcium Rich Foods For Vegans-

1. Plant-Based Calcium Foods- For a balanced diet chart, among all the sources, plant-based calcium foods are the best sources of calcium that vegans may refer to. This may include plant-based milk (like almond or soy milk), tofu (made with calcium sulfate), fortified cereals, and almonds. 
2. Nuts and seeds- Nuts and seeds are a great pick for calcium rich foods for bones. One ounce of almonds provides about 70 milligrams of calcium. 

What Are The Best Calcium Rich Foods For Vegetarian Sources?

When we talk about the best foods containing calcium, then we shall look at certain parameters to rank them as the best. One of the important criteria is how easily your body can absorb the calcium, with minimal effort. The consumption of calcium rich foods for bones is crucial during periods of growth and development.

The best calcium foods include green leafy vegetables such as spinach, kale, cabbage, rhubarb and broccoli. Dairy products include plant milk, tofu and yoghurt. Also, consider various beans and lentils and lastly nuts like almonds, walnuts and hazelnuts. 

Expert Review On Calcium Rich Foods

The daily value of calcium food intake is different for men and women. Further, age is also a factor hence, men and women should consume calcium rich foods to meet their daily value, according to their ages.  

Taking care of your bones by getting enough calcium rich foods and avoiding supplements is always a healthy and better approach. Vitamin D Foods are also important for maintaining strong bones as Vitamin D helps the body to absorb nutrients. Consuming calcium rich foods for bones may enrich your diet with essential nutrients for vitality.

Here are some tips that many healthcare professionals suggest that you may follow to pick the best calcium rich foods and plan your meals accordingly; 

• Eat three servings of dairy products per day.
• Choose calcium rich foods, such as orange juice, cereal, and bread.
• Include leafy green vegetables in your diet, such as broccoli, kale, and collard greens are calcium rich foods for bones. 
• If you are not able to add adequate foods containing calcium to your diet, talk to your doctor about taking a calcium supplement or new ways to add calcium rich foods. 

FAQs 

Which Food Is Highest In Calcium?

Dairy products such as milk, yoghurt, and cheese are among the richest sources of calcium. Additionally, fortified plant-based milk alternatives, leafy greens like kale and spinach, and certain fish with edible bones, such as canned salmon and sardines, are some of the calcium foods. 

How Can I Increase Calcium In My Body?

Embracing a diet abundant in calcium rich foods for bones supports vital bodily functions. Consume high calcium foods like dark leafy greens, fortified products, nuts, and seeds. Also, add foods that are rich in vitamin D which helps in absorbing calcium content from calcium rich foods. 

What Are The Best Sources Of Calcium?

The best high calcium foods include dairy foods (milk, cheese, yoghurt), fortified foods (plant milk, cereals), dark leafy greens, almonds, and fish with edible bones. Prioritizing calcium rich foods for bones supports overall health and wellness through vital nutrients

Why Are Best Non-Dairy Foods High In Calcium?

The best Non-dairy high calcium foods include plant-based milk, tofu, fortified cereals, almonds, dark leafy greens and salmon.

What Are The 5 Best Foods Containing Calcium?

Here are the top 5 Calcium Rich Foods: Dark leafy greens, dairy products, plant milk, almonds, beans and lentils are among the top choices for calcium rich foods. Incorporating these calcium rich foods for bones into your diet can contribute to optimal bone strength.