Calcium Rich Foods – List of Calcium-Rich Fruits, Vegetables, and Other Food Source

When Liya experienced constant fatigue and a lack of energy for 3-4 days continuously, she thought of consulting the doctor. She was also feeling sluggish and insomniac at the same time. The doctor recommended some tests, and the results showed a lack of calcium in her body. Calcium is a significant nutrient required by every human. Calcium not only strengthens bone but also helps in heart health and enhances muscle and nerve function. Let us look at some of the best sources of calcium-rich food in this post.

A minimum of 1,000 mg per day of calcium is what the doctor recommends as the minimum requirement. Hence, it is important to have a diet that has enough calcium, which you can get from calcium-rich food sources. You may try to adapt your daily diet to include food that offers enough calcium to your body. Let’s take a look at some of them.

Best Food Items High in Calcium to Include in Your Diet

To include the best calcium sources in your diet, you have to identify them first. Here is a list of some of the top foods high in calcium that you can choose from to customize your diet.

Calcium-Rich Vegetables

Vegetables are rich sources of high calcium and are good for staying healthy. Below are some sources of calcium in the form of leafy vegetables in the given below calcium foods list below:

Calcium-Rich Top Fruits 

Fruits are our body’s basic need to keep it healthy for long. Also, some fruits are excellent sources of calcium, which you can incorporate into your diet to enhance it. Here are some calcium fruits to consider:

Visual Stories by Mahindra Paybima

How to Change Your Address on Your Driver’s Licence – A Step-by-Step Guide

A Nutrient-Rich Guide to Healthy Diwali Eating

A Comprehensive Guide to Updating Bank Details in an EPF Account

A Full A-Z Guide to EPF UAN Login, Activation, and Related FAQs

Driving Prosperity: 7 Diwali Car Insurance Tips for Your New Car

View all Web Story

Calcium-Rich Dairy Items

Dairy food products are regarded as calcium-rich items that help your bone health. Here are some calcium-rich foods for bones to include in your diet.

1. Milk:

You can get 300mg of calcium by consuming 1 cup of cow milk. If cow milk doesn’t suit people, they can consume soy milk, which is also an equivalent source of calcium

2. Tofu:

It is another good source of calcium. You can get 275 to 861 mg of calcium from half a cup of tofu

3. Yogurt:

Another excellent calcium source, you can receive 23% of DV from 245 gm of yogurt

4. Cheese:

Cheese can also fulfill your calcium requirement. By consuming 100 gm of cheddar cheese, you can get 721mg of calcium.

Calcium-Rich Animal Proteins

For non-vegan people, some specific foods that contain calcium can be included in their diet to fulfill the calcium intake through animal proteins. Some of them are mentioned below:

1. Eggs:

Eggs are used as a favorite breakfast item all over the world and are also a rich source of calcium. You can get up to 50 mg of calcium per 100 gm of boiled eggs

2. Sardines:

If you love fish, you can gain over 569 mg of calcium in a cup of canned sardines in oil, which is a good amount for most adults

3. Catfish:

Non-vegans can have another option to enrich the body with calcium through catfish, which contains 425 mg in every 85 g filet

4. Tuna:

Tuna is another such fatty fish that is rich in calcium. It also is power-packed with other nutrients like magnesium, potassium, and omega-3 fatty acids

Role of Calcium to Keep Your Body Healthy

So, we already know that calcium plays an important role in keeping us healthy. This rich mineral is a must-have if you want to avoid health concerns. The bones and teeth of our body, especially stores calcium to stay strong. Further, calcium has other roles to play in keeping your health in good condition. Calcium is required by the body to move muscles and to make sure that nerves can effectively carry our messages to the brain. Hence, you need calcium-rich fruits and vegetables, which serve as natural sources of calcium that should be included in your diet.

Popular Health Insurance Companies India, 2023

To Sum Up 

Enhancing your diet with the required amount of calcium food sources affects the overall health of humans. You can consult a dietitian to understand the right amount of calcium per your bodily requirements. In this regard, having an all-inclusive health insurance plan might work for you to get you free health check-ups regularly as well as other perks to manage your emergency hospitalization and other needs.

Related Articles

• What are Chia Seeds?
• Protein-Rich Foods
• Curd Benefits
• Lymphocytes High
• Health Benefits of Carrot juice

Other Health Insurance Products