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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.
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.
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:
High calcium food chart
Spinach is a rich source of calcium, with every 100gm providing 136 mg of calcium
100 gm of turnip fulfills your 137 mg of calcium requirement
Kale is another leafy green that provides nearly 132 mg of calcium with the consumption of 100 gm of the veggie
You can have 118 mg of calcium by consuming 100 gm of mustard greens
Collard greens offer 141 mg of calcium per 100 gm of veggie
Bok Choy is a type of Chinese cabbage containing a good amount of calcium. Every 100 gm of Bok choy offers 93 mg of calcium.
Beet Greens allow you to gain 114 mg of calcium per 100 gm of intake
Okra is also a popular calcium-rich food offering 77 mg per 100 gm of the vegetable
100 gm of cooked broccoli contains about 118 mg of calcium
Parsley is a calcium-rich vegetable that contains 138 mg of calcium in 100 gm of parsley
Sweet Potatoes contain 30 mg of calcium in every 100 gm.
Celeriac is a root vegetable that offers 43 mg of calcium in about 100 gm
Brussels Sprouts contain 36 mg of calcium in 100 gm of the sprouts.
Soybean Sprouts can provide 59 mg of calcium in 100 gm of vegetable
Green Beans are calcium-rich vegetables that offer about 44 mg of calcium per 100 gm.
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:
|Fortified Orange Juice and Oranges||
Oranges are calcium-rich fruits. 43 mg of calcium can be received from 100 gm of oranges. If it is fortified orange juice, you can receive 140 mg of calcium to fulfill your 11% DV
Tangerines are calcium-rich foods that provide 37 mg of calcium on consumption of 100 gm of the fruit
Kiwis are also the best calcium foods, which provide 34 mg of calcium with every 100 gm of fruit
100 gm of pears is sufficient to gain 56 mg of calcium
Blackberries are also high in calcium. 100 gm of the fruit fulfills 29 mg of your calcium requirement
These are again, rich sources of calcium. 100 gm of mulberries offer 39 mg of calcium
100 gm of guavas can let you gain 18 mg of calcium
Similarly, 100 gm of papaya fulfills the 20 mg calcium requirement in your body
Calcium content is also amply found in pineapples. 100 gm of pineapples allow you to gain 13 mg of calcium
100 gm of apricots provide 13 mg of calcium requirement
100 gm of passion fruit can contribute 12 mg of calcium to your body
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.
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
It is another good source of calcium. You can get 275 to 861 mg of calcium from half a cup of tofu
Another excellent calcium source, you can receive 23% of DV from 245 gm of yogurt
Cheese can also fulfill your calcium requirement. By consuming 100 gm of cheddar cheese, you can get 721mg of calcium.
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:
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
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
Non-vegans can have another option to enrich the body with calcium through catfish, which contains 425 mg in every 85 g filet
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
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.
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.
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An inadequate amount of calcium weakens your bones and teeth and increases the risk of osteoporosis.
Yes, nuts, especially almonds, contain the highest amount of calcium, offering 6% of DV. Brazil nuts are also a good source of calcium.
Milk, raw spinach, turnip greens, white beans, and oranges are some calcium-rich foods.
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