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Calcium Rich Foods – List of Foods Rich in Calcium

Calcium – one of the most important compounds required by our body for healthy and strong bones. We all have grown up hearing how important it is to take calcium rich foods in order to have strong bones, isn’t it? Well, calcium is an essential nutrient which is required to be taken in adequate amounts if one wants to have strong and healthy bones in old age. Overall, calcium is essential for healthy heart, bones, blood and more. There are a lot of foods rich in calcium, which can be combined in different ways and taken in your duet daily in order to benefit from them.

Calcium makes much of your bones, and teeth and plays a role in cardiovascular health, muscle function and nerve signalling. A large number of dairy products are rich in calcium. However, there are a lot of other non-dairy products as well which are a good source of calcium. If you want to grow in a healthy manner and want strong bones when you grow old, it is important to take these foods rich in calcium in adequate quantities.

foods rich in calcium

Calcium Rich Foods: Know More

Adequate intake of calcium is necessary every single day if you want strong and healthy bones. However a large percentage of people do not get enough calcium from their diet. It is important to know here that the recommended daily intake of calcium is 1000mg per day for most adults. And the best part is that this essential nutrient can be supplied to the body in adequate quantities if you know about calcium rich foods and how they can be consumed in your daily diet. It is also recommended that women above 50yrs and everyone above 70yrs get 1,200mg per day while children aged 4-18 are advised to get 1,300mg per day.

Foods Rich in Calcium – List of Calcium Rich Foods:

Including foods rich in calcium is extremely essential if you want all the benefits of this essential nutrient.

Almonds

Almonds are not just good for the heart, but they are also good for a whole lot of other things in our body. Eating an adequate quantity of almonds will go a long way in giving you a healthy heart. It also preventing a whole lot of other diseases from attacking you.

These crunchy foods rich in calcium are also rich in omega-3 fatty acids and provide an alternative to folks who may not like the bitter bite of fleshy walnuts. You can simply have some soaked almonds everyday or include them in your salads and smoothies to benefit most from them. Half cup of almonds is what you require here per day.

Sesame Seeds

Sesame seeds are a rich source of calcium and one of the best foods rich in calcium. You can simply sprinkle some sesame seeds over anything you want to gain all the benefits from them – over your salads, toasts, boiled vegetables, milkshakes, smoothies etc. These sesame seeds are high in calcium loaded with healthy polyunsaturated and monounsaturated fats. They are the good fats our body needs in order to burn off the fats.

Here one tablespoon of sesame seeds can provide you with almost 88mg of calcium for a given day. You should always make sure never to consume a lot of sesame seeds. These are warm in nature and can produce a lot of heat in the body which can be harmful in a number of ways.

Oranges

Oranges are one of the best foods rich in calcium and having one or two oranges every day will help to protect your heart from any kind of assault. They contain hesperidins, a plant chemical which improves the blood flow to the heart and vitamin C, a potent protector against stroke.

Another source of pectin, this fruit is also packed with a flavonoid that lowers blood pressure and reduces artery inflammation. You can simply include oranges in preparing some delicious salads as well if you don’t like the idea of eating them plain.

Quinoa

Quinoa is a complete source of protein that is an excellent, grain-like substitute in recipes that call for couscous or noodles. Not only protein, quinoa is also a rich source of calcium. These days an increasing number of people are turning to quinoa as one of the healthiest foods in their diet. Quinoa is an essential food which every nutritionist also recommends if you want to remain healthy and add fewer calories to yourself. Include quinoa and watch the benefits yourself.

Kale

Kale is really low in calories and on top of it; it is really rich in vitamins, protein, fiber, minerals and phytonutrients which do a whole lot of good for the body. You can simply include it in snacks or include it for making salads and vegetables as well. Try baking some kale chips in assorted flavours and that just serves as the best snacks in between meals.

Even doctors highly recommend eating this calcium rich food and specially advise it to patients who suffer from diabetes and blood pressure problems. You should simply just include kale in your diet as it definitely one of the best foods rich in calcium you can ever consume.

Spinach

Haven’t we all grown up on watching Popeye getting all his energy from the super food spinach? Well, it’s certainly not a myth. Spinach is one of the best foods rich in calcium. This helps us not only in losing weight but it also lowers the bad cholesterol, increases metabolism and stimulates the conversion of fats in our body. Cook spinach in a number of ways in your diet. Make salads, cook curries, or just make vegetables or vegetable pancakes. Spinach is a must have in everyone’s diet.

Sardines

Sardines are undoubtedly one of the most effective calcium rich foods we can include in our diet. These can also help you to benefit in several ways and can be added to make some delicious recipes. Foods rich in calcium are also a great source of vitamin B12, omega-3 fatty acids, protein, and selenium. It is important to note here that the high omega-3 fatty acid content in sardines benefits our body in a whole lot of ways.

The ingredient helps to build better bone health, lowers cholesterol and reduces inflammation to a great extent. This fish offers about 325mg of calcium per can of sardine with bones. Just a small serving of sardines can almost help you supply with a good dose of calcium you need to take an a day, great isn’t it?

Milk

Milk is the most common and easy form of calcium rich food we should include in our daily diet. Having two or three glasses of milk daily is set to ensure that we have a healthy and disease free old age. This milk is not just a food rich in calcium but also contains a lot of other nutrients which are required for healthy bones. It is important to know here that one glass of milk can actually supply you with 30 to 50% of the daily required intake of calcium.

However, you should opt for whole milk here. Nowadays skimmed milk is also fortified to ensure that you don’t miss out on this essential nutrient. Have the purest form of milk and plain milk to benefit from this calcium rich food. Only fluid milk and products made from whole milk contain this nutrient.

Oatmeal

Oatmeal will go a long way in giving you a healthy heart and preventing most of the heart diseases. It is actually a wonder meal for reducing cholesterol. However to extract all the benefits from this super food it is best to eat it unprocessed and plain. Including oatmeal in your breakfast with fruits everyday will go a long way in preventing any kind of heart disease from attacking you ever. These foods rich in calcium are also easy to digest and making you feel longer for a long time thereby preventing you from putting on weight.

Swiss Cheese

Swiss cheese is one of the best foods rich in calcium that you can include in your diet. If you love Swiss cheese, you can simply include it in your diet in a number of ways to benefit from this food rich in calcium. It is important to know here that just one slice of this Swiss cheese contains about 22% of the daily recommended value of calcium. The ingredient also a great source of vitamin B12 and vitamin D and if eaten regularly it can benefit you in many ways than one. When enjoying a sandwich for lunch, or as an after-work snack, add a slice of this calcium rich food for an unexpected boost in several essential vitamins and minerals.

Salmon

Salmon is one of the best foods rich in calcium we must eat. Boiled, grilled or bakes this fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for any heart disease. Not only this, salmon is one of the best calcium rich foods which is extremely rich in selenium, an antioxidant that boosts cardiovascular protection. Having salmon on a regular basis will go a long way in maintaining a healthy heart and preventing any kind of heart disease from attacking you. There are a number of interesting ways you can include salmon in your diet.

Yogurt

Yogurt has been known to have the good bacteria’s in a large quantity which is the lactobacillus. This super food from your kitchen is a must to be included daily in your diet and is one of the best foods rich in calcium that you can consume. Yogurt has been known to benefit our body in numerous ways. It is best to have low fat yogurt here for maximum benefits. This is really high in potassium, magnesium, and vitamin B12 and has been known to do a lot of wonders for people who suffer from blood pressure. Keep having a bowl of yogurt daily along with the other foods mentioned here to lower blood pressure and to keep your hypertension in check.

Broccoli

Broccoli is an essential calcium rich food and can be used to cook a whole lot of delicious recipes. It is also one of the best detox foods to be added to your diet. Whether you eat raw or cooked, you can never go wrong with broccoli. Here it is important to know that just half a cup of broccoli would give us a huge amount of 7% of the daily recommended value of calcium.

You can simply make some delicious main course dishes out of it. Also, add it to your salads or just boil them and sprinkle a little pepper over them if you don’t want to cook them and eat. Broccoli is one of the most consumed foods rich in calcium and even doctors advise having a regular consumption of this excellent veggie to benefit most from it.

Figs

Figs are indeed a great source of calcium and one of the best foods rich in calcium which we can consume. If you love figs, then indeed it’s a great thing to include it daily in your diet. These foods rich in calcium are also associated with lower blood pressure and protection against macular degeneration. In addition to the benefits of calcium. It is important to note here that both dried figs and fresh figs are a great source of calcium.

And more so even if you don’t like dried figs, fresh figs are delicious and can be enjoyed because of its taste and goodness. You can simply add these to cereals, salads and even stuff them to make a lovely dessert. Unlike many other foods, these foods rich in calcium help our body in a number of ways. 

Sunflower Seeds

Sunflower seeds are one of the best foods rich in calcium. Taking these seeds daily will get you enough calcium intake that you need daily. Have half a cup of sunflower seeds daily. They provides you with around 45mg or 5% of the daily recommended value of calcium. These seeds are not just a good source of calcium but also rich in a whole lot of vitamins and minerals which do a lot of good to your body. You can simply eat a handful of these calcium rich foods. Or add them to your salad, soup, morning toast or your smoothies to benefit the most from them.

Flax Seeds

Flax seeds are a really healthy food rich in calcium. In fact, you should eat flax seeds every day as these are really healthy for our body. Flax seeds benefit us in numerous ways. These seeds don’t contain gluten and are nutritional powerhouses, containing heart-healthy omega 3 fatty acids plus fiber. You can simply eat a handful of them as it is or mix them into yogurt, oatmeal or salads. This will tend  to satisfy your taste buds and benefit from them as well.

Lentils

Lentils are excellent calcium rich foods, they are also rich in fibre. The ingredient keep us full and satisfied in between our regular meals. They also help in maintaining the fluctuation in blood sugar level. Lentils are highly recommended for all age groups. Lentils are a really good source of proteins as well and are the right source of protein for vegetarians. They also help in processing carbohydrates more effectively. Simply have lentils as a side dish, soup or add them in curry and eat with rice.

All the above foods are the best foods rich in calcium that you can include in your diet daily. Apart from being rich in calcium, lentils areВ rich in a whole lot of other nutrients. Thus intending to benefit our bodies in several ways.