10 Foods High in Calcium for Your Bones Health

dairy products

There’s more to calcium than meets the eye. Not only is it essential for strong bones and teeth, but it also plays a role in muscle contraction, nerve function and blood clotting. Plus, getting enough calcium may help to prevent osteoporosis, a condition that causes bones to become weak and brittle.

10 Best Foods Rich in Calcium

1. Dairy Products:

Dairy products are some of the best sources of calcium. A single cup of milk contains around 300 mg of calcium, while a cup of yogurt has about 400 mg. Other dairy products such as cheese and ice cream also contain calcium, though in lesser amounts.

2. Green Leafy Vegetables:

Green leafy vegetables such as spinach, kale and collard greens are excellent sources of calcium. A cup of cooked spinach contains around 245 mg of calcium, while a cup of cooked kale has approximately 180 mg.

3. Canned Fish with Bones:

Canned fish such as sardines and salmon are another good source of calcium. In addition to the calcium in the bones, these fish also contain high levels of omega-3 fatty acids, which are beneficial for heart health.

4. Fortified Foods:

Many foods such as breakfast cereals, juices and soy milk are fortified with calcium. Check the labels of these products to see how much calcium they contain.

5. Beans and Lentils:

Beans and lentils are a good source of calcium, as well as other nutrients such as fiber and protein. A cup of cooked white beans contains around 190 mg of calcium.

6. Almonds:

Almonds are a good source of calcium, with one ounce (28 grams) providing around 75 mg. In addition to calcium, almonds are also a good source of healthy fats, protein and fiber.

7. Oranges:

Oranges are a good source of calcium, with one medium orange providing around 60 mg. In addition to calcium, oranges are also a good source of vitamin C, which is important for immunity and skin health.

8. Broccoli:

Broccoli is a good source of calcium, with one cup of cooked broccoli containing around 60 mg. Broccoli is also a good source of vitamins A and C, as well as fiber.

9. Tofu:

Tofu is a popular meat alternative that is made from soybeans. It is a good source of calcium, with one cup of tofu containing around 530 mg.

10. Figs:

Figs are a good source of calcium and helps your body to reach the daily recommended intake. They favour you with other nutrients such as fiber, potassium and magnesium. Diabetic patients can also safely consume figs.

Getting enough calcium is important for strong bones and teeth, as well as for muscle contraction, nerve function and blood clotting. You can reach your daily recommended intake of calcium by including dairy products, dark leafy greens, canned fish with bones, fortified foods, beans and lentils, almonds, figs and sesame seeds in your diet.


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