14 Foods Rich In Calcium For Strong Bones

Calcium is a mineral and it is essential for teeth and bones. Some foods rich in calcium to eat. 

Foods Rich in calcium
Foods Rich In Calcium That You Can Eat


Foods Rich In Calcium That You Should Eat Everyday

(1) Cheese (2) Yogurt (3) Milk

Foods Rich In Calcium That Are Plant Based 

(1) Soy Foods (2) Beans, Peas and Lentils (3) Vegetables and Leafy Greens. 

Foods Rich In Calcium Now Some In Details

You will read here about the best sources of calcium. But you need also vitamin D one reason for getting adequate vitamin D is calcium absorption.

Calcium is an essential mineral and the fifth most abundant element in the human body. Calcium is element 20 in the periodic table and located next to sodium magnesium and potassium bones and teeth need calcium and contain over 99% of the calcium in your body.

Calcium is also required for your heart nerves and blood clotting the current recommended dietary allowance for adults is between 1,000 to 1,200 milligrams of calcium per day.

The best food sources for calcium include dairy, leafy green vegetables, fish with edible bones and calcium fortified foods. The percent of calcium for a 2,000 calorie diet is listed on the Nutrition Facts level for foods rich in calcium.

14 Foods Rich In Calcium 

(1) Sunflower

Seedssunflower seeds one ounce of dried seeds provides about 20 milligrams of calcium.

(2) Fresh Figs

About three and a half ounces of fresh figs provides 35 milligrams of calcium.

(3) Okra 

 About three and a half ounces of fresh figs provides 35 milligrams of calcium.

One half cup of cooked okra popular in South Eastern cuisine has about 60 milligrams of calcium.

(4) Whit Beans

White beans that can be used in hundreds of different recipes provides about 65 milligrams of calcium per 1/2 cup cooked serving.

(5) Almonds

 One ounce of roasted almonds has about 75 milligrams if calcium.

(6) Mustard Greens 

One half cup of cooked mustard greens provides about 80 milligrams and far less calories than seeds and nuts.

(7) Kale

Low-calorie source is cooked kale providing about 90 milligrams of calcium per 1/2 cup serving.

(8) Black-Eyed (Cow Peas)

 A 1/2 cup serving of cooked black-eyed also known as cow peas provides about 105 milligrams of calcium.

(8) Rainbow Trout

 you also get about 100 milligrams of calcium from five and a half ounces of cooked rainbow trout.

(9) Spinaches

Cooked spinach has about 120 milligrams of calcium per 1/2 cup cooked serving.

(10) Tofu

 2 ounces of firm tofu used in many Asian dishes and vegan recipes has about 150 milligrams of calcium.

(11) Chia Seeds

One ounce of dried chia seeds has about 180 milligrams of calcium equivalent to about 80 milligrams per tablespoon.

(12) Yogurt

6 ounces of yogurt made from cows milk has about 205 milligrams calcium.

(13) Swiss Cheese

One ounce of Swiss cheese provides about 250 milligrams calcium and other popular cheeses provide between 145 to 335 milligrams of calcium hard cheeses like Romano and Parmesan have higher calcium levels than soft cheese. 1/2 ounce of romano or parmesan provides more calcium than one ounce of mozzarella cheese. Cheese is made from milk and 1 cup of cow’s milk unfortified has about 300 milligrams of calcium.

(14) Sardines 

The top spot goes to sardines with bones a 3 ounce serving has about 325 milligrams of calcium. sardines without bones would tie for number 14 at 60 milligrams of calcium.

For all you carnivores who limit or omit dairy leafy greens and seafood from your diet you should take a calcium supplement because your diet may not provide enough calcium the best sources of pterri calcium includes dairy fruits vegetables especially leafy greens nuts and seeds fish eaten with bones is another source of dietary calcium.
Most of the calcium is in the bones the current calcium RDA is 1000 to 1200 milligrams talk to your doctor about calcium supplements if you do not eat a calcium rich diet to absorb calcium you must get enough vitamin D. So also eat foods rich in vitamin D.

Other Cheese Foods Rich In calcium

* Mozzarella 145 mg calcium. * Cheddar 200 mg calcium. * Processed 200 mg calcium. * Romano  309 mg calcium. * Parmesan 335 mg calcium.

Meat Foods Rich In Calcium Serving size 4 oz ( 113 gm.) Raw,

* Beef Lean -> 2 gm. * Beef liver -> 20 mg. * Chicken, white meat -> 12 mg. * Lamb Lean -> 2 mg. * Pork lean -> 16 mg.

Recommended Dietary Allowance For Adults

* 19 – 50 Yrs     (Men 1000 mg. ). (Women 1000 mg)

* 51 – 70 Yrs.    (Men 1000 mg. ) (Women 1200 mg).

* 71 and Older. (Men1200 mg.) ( Women          1200 mg)

Best Source Of Dietary Calcium

* Diary   * Leafy Green Vegetables * Fish With Edible Bones * Calcium Fortified Foods.

Take Always This is important

* Diary, Fruits, Vegetables, Nuts and Seeds Are best source of Dietary Calcium. * Fish eaten with bones is another source of Dietary Calcium. * Calcium RDA is 1000 to 1200 mg. * Consider taking a calcium supplement if you do not eat foods rich in calcium. * Calcium absorption requires Vitamin D.

This post written by Vimala K Viswas