30 Best Calcium Rich Foods

The best calcium rich foods help you maintain teeth, bones, muscles, and your nerve signals. Its vitality goes even beyond that. Vegetables, sardines and spinach make great calcium source. Seaweed and tofu also make great bone building foods. To increase your bone mineral density, eat calcium rich foods.

Calcium, a mineral necessary for life, is commonly known to help grow strong bonhes and teeth. While a necessary mineral, it’s found abundantly in several foods and liquids. Although the best calcium rich foods are commonly known as milk, yogurt, cheese but this is not the only way to get calcium in one’s body.

There are not only fruits rich in calcium but several drinks are also useful in this regard. Following are some calcium rich food, if included in diet, will never lead to any calcium deficiency.

30. Milk


Milk is readily and easily available everywhere among the calcium rich food. Weather it is of goat, cow, buffalo or camel they are equally good and full of calcium. This white liquid should be your primary source of calcium. Milk also helps with vitamin B-6 and Magnesium deficiency. This common kitchen beverage contains 42 calories per 100 ml and 118 milligram of calcium.

29. Yogurt


This hard fermented sister of milk contains about 59 calories per 100 grams, while being rich in calcium and vitamin B-12. It is also a great source of proteins and potassium. Not only can you make yogurt inside your own kitchen from fresh milk, you can flavor it to your taste. It has about 133 milligrams of calcium per 100 grams.

It is estimated that an average adult consumption of calcium should be around 1,000 milligrams of calcium per day. A study reveals that most humans don’t fulfill this criterion. Thus, there are calcium deficiency issues such as numb body and muscles, laziness, weak bones, tooth decay and general weakness. The remedy is to add calcium rich foods in your diet and save yourself from numerous health issues.

28. Cheese


This 4000 years old recipe of delight has always been popular for its rich texture and taste. It is usually produced from buffalo’s, sheep’s or cow’s milk. This is calorie rich food and only 100 grams of farm cheese gives 371 calories. This all-rounder of a food can easily be added to the list of best calcium rich foods. It contains vitamin A, Calcium, Iron, vitamin D, vitamin B-6, vitamin B-12 and Magnesium. While hard cheese has about 670 milligram of calcium per 100 grams, farm cheese lags behind with 69 milligrams.


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