It’s important to take care of your bones and get the right amount of calcium rich from the food that you eat.

Among all the nutritional minerals, calcium is an inevitable compound for body functioning. It has to be abundantly present in best body. More than 90 percent of body calcium is found in the bones. Bone health is one of the crucial requirements of the body. The calcium present in the bones not only aid body strength but also is used to store and and release necessary calcium into the body bloodstream. Having calcium-rich foods in the diet can contribute to hormone secretion, muscle health, blood clotting, and nerve transmission.

To enjoy strong bones, certain key nutrients are required, such as calcium, magnesium, potassium, vitamins, beta-carotene, and protein. There are many healthy foods that promote healthy and strong bones and reduce the chance of achy joints, inflammation, arthritis and other bone-related health problems. When you eat the right type of foods, you can enjoy better bone mass and density at any age and strong bones throughout your lifetime.

Calcium Rich Foods

Calcium Rich Foods

Calcium Rich Foods for Bones


You might think of kale as little more than a garnish, but as it turns out, just a cup of healthy raw kale contains 90 milligrams of calcium, adding up to about 9% of the daily recommended value. If you’re not sure how to eat an entire serving of these delicious dark greens, start by tossing a handful into your salad. You can also add it to soups, put it on a burger, or sauté it with olive oil and garlic as a fantastic side dish.


Cheese are a delicious and nutritious food rich in calcium. It also has proteins, phosphorus, and vitamins such as A and B12. Cheese has high quantity of calcium  and is often prescribed for calcium recommendations. One serving (1 oz) of Swiss cheese is said to contain 224 mg of calcium in it. You can prefer to have fat-free cheese which has fewer calories.

Milk and Milk Products

Milk is known by all and consumed by all, whether one may like it or not, milk surely is the primary source of calcium in Best diet and provides approximately one fourth of the calcium-rich foods required by the body.

Collard Greens

These dark leafy greens are a standard on southern tables for a reason. Not only are they a delicious source of dietary fiber, they’re also an excellent source of calcium. One eight-ounce serving of collard greens gives you as much as 360 milligrams of calcium. Kale and bok choy are also great vegetarian sources of calcium, delivering around 180 milligrams and 160 milligrams per serving respectively.


The body needs calcium-rich foods to keep the bones strong and dense. Weak bones can break easily. Almond is the outstanding source of Vitamin E, manganese, copper, Vitamin B2, phosphorous, magnesium, fiber, and biotin. It promotes healthy bones and also increases bone density. The presence of Vitamin E in almonds helps to repair the devastated tissues. It aids in the treatment of joint pain and lower back pain and also prevents miscarriage, cancer and stroke.

Calcium Rich Foods that Improve Your Bones

Calcium Rich Foods that Improve Your Bones

Fatty fish

Milk, cheese, yogurt, and tofu won’t do you much good without your daily dose of vitamin D, which helps the body absorb calcium. Most adults need about 600 international units (IU) of vitamin D each day, according to the National Institutes of Health. A three-ounce serving of sockeye salmon clocks in at nearly 450 IU, a can of sardines contains 178 IU, and three ounces of canned tuna totals about 70 IU.

Canned Sardines and Salmon

Canned salmon and sardines are great sources of calcium-rich foods so long as you eat the bones. Yes, the bones. The canning process softens the tiny fish bones, so they’re completely safe to eat. A three-ounce serving of sardines delivers more than 300 milligrams of calcium and the same of canned salmon will get you nearly 200 milligrams.

Sesame Seeds

Sesame seeds contain various nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D.You must daily consume at least one-fourth cup of these crunchy seeds, in roasted or dried form. You can sprinkle some sesame seeds on cooked vegetables, toss them into your favorite salad, and add them to stir-fry vegetables. If you do not like the nutty taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also include flaxseeds in your diet.