Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can result in numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms.

Calcium Rich Foods

Calcium Rich Foods

The best concentration of calcium is found in bones and teeth. Traces of calcium will also be found in the bloodstream and soft tissues. Calcium plays a substantial role in the appropriate growth and development of the skeletal system.


Nuts and seeds aren’t the very first thing most people think of when they’re seeking to increase their calcium intake. But reconsider: a half-cup serving of tasty almonds contains 183 milligrams of calcium, or 18% from the recommended value for the day. In addition to helping strengthen your bones, almonds promote weight loss, colon health, and heart health.

Chia Seeds

The traditional Chia seed is a super food that has helped the health of numerous generations and cultures. They offer numerous health benefits, including reducing blood pressure, reducing arthritis pain, promoting weight loss, and much more. The big surprise might be that Chia seeds will also be a great source of calcium. A mere tablespoon provides 8% from the recommended daily value of bone-strengthening calcium. The word “Chia” is from the ancient Mayan word for strength.


Quinoa is widely regarded as a grain, but it’s actually a kind of seed. Whatever the case, quinoa is a great food to increase your diet, especially if you’re concerned about getting enough calcium from the non-dairy source. One cup provides your body with 80 milligrams of essential calcium, or about 8% of the items the average person needs per day. Along with strengthening your bones and preventing osteoporosis, quinoa can increase stamina, promote healing, and lower the frequency of migraines.


The vitamin C in oranges is good for the immune system, but oranges are also an amazing source of bone-strengthening calcium. Fresh-squeezed orange juice is a great way to start your day, as well as the most health benefits, consume the entire orange (without the peel, of course). One orange makes up about about 6% of the calcium the average person needs for that day.

Skim Milk

Milk is the go-to beverage when calcium is an issue. Many people are unsure whether they’re obtaining the same amount of calcium with skim milk as they would with 1%, 2%, or whole milk. Since calcium isn’t contained in the fat portion of milk, no calcium is lost when the fat is taken away, as in skim milk. So feel free to the best liquid in order to strengthen your bones and prevent osteoporosis.

Sesame Seeds

Sesame seeds are recognized for the delightful taste and subtle texture they convey to many meals. But you might possibly not have known that a tablespoon of those tiny seeds can provide you with a remarkable 88 milligrams of calcium. Sesame seeds will also be a viable source of several other nutrients and minerals including copper, manganese, iron, and fiber. Start tinkering with new ways to use them inside your cooking.


Salmon is really a heart-healthy alternative to red meat. Enjoy it on a regular basis and you’ll do your body a big favor. Salmon is a practicable source of calcium and vitamin b12, among other nutrients. 1 / 2 of a salmon fillet, or 154 grams, provides about 20 milligrams of calcium, or 2% from the daily value. In addition to bone and heart health, salmon may prevent against certain cancers, increase cognitive function, and improve the health of skin and hair.

Raw Spinach

When having a healthy salad or sandwich, go for dark, leafy greens such as spinach rather than the lighter iceberg lettuce. If you do, you’ll notice an immediate increase in flavor, but what you are able not realize is that you’re adding piles of nutrients and minerals for your diet as well. Raw spinach has elevated levels of vitamin A, vitamin K, fiber, potassium, and calcium, which makes it a super food that benefits nearly every facet of your health.

Foods Highest in Calcium

Foods Highest in Calcium


Soybeans often rate towards the top of the list when it comes to health foods. They’re a great source of numerous vitamins and minerals that are essential to good health, including protein, iron, and fiber. And when you’re concerned about calcium, soybeans are a fantastic method to boost this essential mineral inside your diet. They have a high concentration of calcium and isoflavones, that are crucial to bone health and can increase bone strength and density.


You might think of kale very little more than a garnish, but as as it happens, just a cup of healthy raw kale contains 90 milligrams of calcium, accumulated to about 9% of the daily recommended value. If you’re unsure how to eat an entire serving of those delicious dark greens, start by tossing a few into your salad. You can also combine it with soups, put it on a burger, or sauté it with olive oil and garlic like a fantastic side dish.