Best food with rich calcium

Calcium is an important mineral that is required by the body to maintain good health. It is required for maintaining strong bones and teeth. It is also important for the functioning of the nervous system.It helps the nerves to carry messages from the brain to other parts of the body. It is also believed that calcium helps in weight management by promoting more fat burning. Calcium is also helpful in getting rid of the uncomfortable symptoms during premenstrual syndrome. Proper calcium levels help in avoiding colorectal, ovarian and breast cancers.Calcium plays a vital role in helping the blood to flow all over the body.

Calcium is a wonderful substance that we ideally require for variety of health benefits. It is important for us to consume the food that is rich in all types of nutrients along with calcium and minerals. Calcium is an ingredient that will make our bones really strong and healthy. You can get many types of food that is rich in calcium. You only need to have knowledge about the same.

Top foods high in calcium

Top calcium high foods

The main calcium providers are milk, yogurt, and cheese, but dairy products are not the only ones for this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium. There are several calcium fortified foods and drinks.

White beans

These are legumes that are a great source of calcium and iron. These creamy and light beans can be added to different dishes or prepared in various ways on their own.

Canned salmon

Canned salmon is the best food that contains calcium. The bone in the canned salmon is highly rich in calcium. The canning process softens the bones which can be easily mashed with the meat. There are salmon cakes available in the market which give a boost of calcium and omega 3fatty acid.


Sardines are one of the healthiest fishes containing calcium, Omega 3 fatty acid and vitamin D. They can be added to salads or eaten straight from the can.

Dried figs

Best calcium rich foods

Dried figs are packed with antioxidants, fibre and calcium. They can be eaten as snacks or used to prepare jams which can be applied on bread slices to make a delicious meal. You can come up with this snacks and create a great health.

Bok choy

Bok Choy is Chinese cabbage that is rich in vitamins A and C, calcium and fibre. It makes a perfect side dish by stir frying it with garlic and olive oil and enjoy its delicious taste and health benefit.

Blackstrap molasses

Blackstrap Molasses is a dark colour molasses which is rich in calcium, iron and other vitamins. It is sweet in taste and can be added to many desserts. It can be poured over pancakes. Brown sugar can also be prepared with Blackstrap Molasses.


Kale is filled with calcium and antioxidants. It can be used as a base for all types of salad. Kale makes a perfect springtime dish along with strips of avocado and apricots.


Foods rich in calcium and iron

The Almonds contains a major part of the daily calcium requirement by the body. It is full of fats and protein and is a natural pain reliever. It helps in weight reduction and minimises the risk of heart attacks.Regular consumption of almonds is associated with longevity of life and better health.

Dark leafy greens

The natural ingredient adds the most important vitamins and minerals to the diet.  These include spinach, fenugreek leaves lettuce etc. they can be taken raw or used in soups and juices or used in smoothies. They can also be cooked with other vegetables.

Cabbage, okra, broccoli

It provides a large amount of calcium when added to the daily diet. These vegetables are good for the nervous system, help in maintaining the level of blood pressure and in boosting the immune system.

Til or sesame seeds

These tiny looking food items are very healthy.  They help to lower blood pressure and reduce inflammation. They can be sprinkled on different dishes or added to rotis. They are rich in folic acid and calcium.


Best protein rich foods

They are rich in many nutrients including calcium. They should be eaten early in the morning or before performing exercises.


Oranges  are full of calcium and vitamin C. it is best taken as a mid-afternoon snack. It can use to flavour other dishes or converted into fruit juice. Orange juice is a perfect drink at breakfast with eggs and pancake.

Fortified with calcium

Fortifying foods with calcium has recently become a popular way to get a balanced diet. There are several foods and juices fortified with calcium available in the market.

Instant oatmeal

Several cereals and grains are fortified with calcium these days which include breakfast cereals. These breakfast cereals are full of fibre and calcium.


Health benefits of zinc

Soy milk is a better option against cow’s milk for people who are lactose intolerant. This milk contains more protein than normal milk. It can be used on cereals and in preparing tea and coffee.

Collard greens

It is one among the green vegetables that has many health benefits. If you cool the collard green, a type of vegetable you will be able to extract 268 milligrams of calcium in every 1 cup of the collard greens in cooked form. It is also really good for your eyesight as apart from calcium it is also rich in vitamin A. You can have collard greens in half boiled form in salads.


This vegetable is not easily available in India. Mostly it is grown in China and is very well available to Chinese. But, these days’ people belonging to different parts of the world can easily get anything from other parts of the world. Thus, it will be quite easier for you to get it in an imported variety. It is having 98 milligrams of calcium in 1 cup of cooked Edamame.


Top fiber rich foods

You must love to have Tofu in meals as it has variety of health benefits. Especially when you are vegetarian you won’t be able to have the flesh or meat in the form of protein. Thus you have to substitute the same with other variation of foods. Tofu is also a wonderful source of calcium which is needed for individuals belonging to all age group especially the growing children. If you can consume half cup of Tofu cubes or in other form, it will be able to give you 434 mg of calcium.

Black eyed peas

You can easily get these peas in the market. All you have to do is take it from the market and bring it back home. You need to cook it with other vegetables and then have it with meals. This is also a very good source of calcium.