Seven Calcium Rich Foods You Should Include In Diet

Calcium is an essential mineral required for the growth and development of the body. So we should include calcium rich foods in our diet. The daily recommended calcium intake for an average adult is 1000 milligrams per day. It is essential for the growth and development of the bones. Calcium is also necessary to prevent tooth decay. Other significant functions of calcium include the transmission of nerve impulses, secretion of hormones and muscle contraction. Let us discuss seven calcium enriched foods required to ensure daily recommended calcium intake.

Researchers show that regular intake of calcium helps to decrease the risk of Osteoporosis, a severe bone degenerating disease. Along with calcium also ensure adequate intake of Vitamin D as it helps in the absorption of calcium.

Seven Calcium Rich Foods You Should Include In Diet:

1. Sardine Fish: 

A Quick Guide On Sardines Health Benefits


The Sardine fish is the richest source of essential nutrients (Both Macro and Micro Nutrients)for the proper Growth and Development. It is also a best non-dairy source of calcium as it contains 32% calcium in 100grams of sardines. Sardines are rich in Omega-3 Fatty Acids which is essential for the health of the heart.

2. Yogurt:

Seven Calcium Rich Foods You Should Include In Diet


Yogurt is another excellent natural source of Calcium. 100 grams of Yogurt contains 11% calcium. Yogurt is the richest source of many other nutrients such as Omega-3 Fatty Acids, Probiotics, Vitamins and Minerals, Proteins, etc. It also helps to reduce the weight loss by increasing the metabolism of fat.

3. Eggs:


The egg is an excellent source of Calcium and Proteins. It contains all the essential amino acids. Our body has to get the necessary amino acids from as our body cannot synthesize them. Egg also have nutrients such as Vitamin B, A, D, E, and K, Zink, Iron, Copper, Selenium, and Colestrol. A Pediatric Magazine suggests that Giving an egg per day to a child may help in the proper growth and development of the baby.

READ  The Best Anti-Oxidant Foods and Its Importance For Health.

4. Milk:


There is no drink as nutritious as milk. Yogurt, butter, Cheese, etc. are made from milk. It is an ideal healthy drink as it contains all the nutrients required by the human body. 100 grams of milk provides 12% of Calcium. As it is a good source of Calcium, it can protect your bones and prevent Osteoporosis, a condition characterized by decreasing bone density.

5. Broccoli:

broccoli health benefits


100 grams of Broccoli contains four percentage of calcium. Broccoli also a rich source of Vitamin A, Vitamin C, and Vitamin B6. Broccoli is even considered as a rich anti-oxidant as it contains Vitamin C. Anti-Oxidants protects body tissues from oxidation damage.

6. Almonds:


28grams of Almonds contains 30% calcium. Almonds are the most abundant vegetable source of monosaturated fat, which is vital for Heart Health.

7. Orange:

orange health benefits


Including orange may give you a right amount of calcium. It also contains Vitamin C, a powerful Anti-oxidant. It is also a good source of dietary fiber. So it is always better to take row Orange rather than Orange juice.

We should ensure the adequate intake of calcium for the proper growth and development of the bone and teeth. Calcium rich foods are required for the smooth functioning of muscles and the prevention of osteoporosis, a degenerative bone disease. Pregnant women may require more calcium for the proper growth and development of the baby. So always take calcium rich foods or calcium supplements as per a doctors advice.


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