Top 10 calcium rich foods

Calcium is the most abundant mineral present in the human body. It is mainly concentrated in our bones and teeth. It is one of the most important nutrients that our body require as it is indispensable for skeletal growth. Whether it be a child, or a senile, calcium rich foods are an inevitable part of a healthy living. Pregnant ladies should also consume high calcium diet as it ensures an overall development of the child. Calcium deficiency can cause many problems in the human body such as muscle problems and osteoporosis. Osteoporosis makes bones fragile and more susceptible to fractures.

However, to prevent such diseases, we should consume calcium rich foods. Contrary to our popular belief, dairy is not the only source of calcium source. But, dairy based calcium can be easily absorbed by our body. There are other vital sources of calcium that we can easily get  either from the market or from our kitchens.

Calcium Rich Foods

Top 10 calcium rich foods:

• Seeds:

Seeds

Seeds like sesame, poppy, chia and celery are great sources of calcium. 100 grams of sesame seeds contain approximately 975 mg calcium. Seeds are also rich source of protein. They are easy to consume. Just sprinkle them on top of your regular food and you are done. Your diet now contains the best source of calcium.

• Cheese:

All kinds of cheese contain calcium and protein in good quantity but  cottage cheese, parmesan cheese, and romano cheese tops the list. Pregnant women should definitely include cheese in their diet.

• Yoghurt:

100 grams of plain yoghurt contains approximately 110 mg of calcium. Apart from this, it also contains protein and probiotic bacterias which are good for our digestive system.

• Fish:

What else would be better to gain calcium for bones than by consuming bones? Some fish such as sardines and salmons have edible skeleton. These fish can fulfill most of our requirements of calcium, protein and omega-3 fatty acid. Its great news, isn't it? Well unfortunately, not great enough for vegans. Don't worry. We still have many food items in our list.

• Nuts/Dry Fruits:

Dry Fruits

Almonds and dry figs are great sources of calcium. 100 gram of almonds and figs contain about 264 mg and 26 mg calcium respectively. Moreover, almonds also helps in lowering the body cholesterol and fat levels.

• Milk:

Milk

It is regarded as complete food because it contains carbohydrates, calcium, fat, protein and all known vitamins and minerals in balanced quantity. However, apart from animal milk, soy milk is also rich in calcium.

• Dark Green-Leafy Vegetables:

Spinach and kale are rich sources of calcium and dietary fibers. 100 grams or spinach contains approximately 99 mg of calcium. Dark green leafy vegetables also contain vitamin A which is very beneficial for eyes.

• Tofu:

It is a lactose-free alternative to cottage cheese. Tofu is capable of delivering 86% of our calcium RDI! It is also loaded with protein. Its low-fat content makes it gut-friendly.

• Blackstrap Molasses:

Blackstrap Molasses

Not all sweet food items are harmful for your health. Blackstrap molasses is one of them. It has a high calcium content which makes it a good substitute to the regular artificial sweetener.

• Oranges:

They are loaded with vitamin C which helps the body in absorbing the calcium. 100 gram orange contains about 40 mg calcium. It is very easy to consume in the form of juice if you hate wasting your time by eating individual slices.

There are many other foods that are excellent sources of calcium. Calcium Pills are panacea for a person suffering from calcium deficiency. But, always consult a doctor before consuming artificial medicines.

We hope that the list of top 10 calcium rich foods that we have provided above has served it sole purpose. 

Thank You.