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Complete Guide to the Top 10 Calcium-Rich Foods

What is Calcium and What Does it Do for Your Body?

Calcium is a mineral that is needed by the human body. It helps with bone growth and development, it can also help regulate muscle contraction and nerve function. Calcium is also important for the cardiovascular, digestive, and immune systems.

How Much Calcium do I Need For Strong Bones?

Calcium is an essential mineral in building and maintaining strong bones. Millions of people suffer from osteoporosis, a disease that decreases bone density. The most important thing to do is ensure you get enough calcium in your diet.

Calcium can be found in dairy products like milk, cheese, yoghurt, and eggs. It can also be found in leafy green vegetables like broccoli or kale. One cup of milk has about 300 mg of calcium which is the equivalent of 3 cups of chopped kale (which has about 40 to 60 mg per cup).

The recommended daily allowance for calcium varies depending on age, but the average person needs around 1,000mg daily.

What are the Top 10 Calcium-Rich Foods You Should Be Eating Daily?

Calcium is a mineral that makes up one-quarter of our bones and teeth. It plays a vital role in ensuring they stay strong and healthy. Low levels of calcium can lead to conditions such as rickets, osteoporosis, and brittle bones.

A low-calcium diet can be problematic because the mineral is found in a variety of foods that are typically consumed on a regular basis.

Here’s a list of some calcium-rich foods that should be part of your daily menu:


Seeds are an excellent source of nutrients. They often contain all the essential amino acids as well as nutritional minerals such as iron, calcium, potassium and more.


The king of all cheeses, Parmesan cheese is rich in calcium, helping to keep your bones strong. It can also help you maintain a healthy weight. On the other hand, other types of cheese are high in fat and calories, which can lead to weight gain or even heart disease.


Yogurt is a delicious snack that can also be healthy. Yogurt types include plain yogurt, frozen yogurt, and Greek yogurt.

Beans and Lentils

Beans are one of the world’s most nutritious foods. They are high in protein, fiber, and iron. Beans also provide the body with essential vitamins and minerals.


Almonds are a nutritious snack that can be great for your health. They contain healthy fats, protein, and magnesium which are all necessary in a diet. One ounce of almonds contains 8% of the RDI for calcium, which is essential for strong bones and teeth.

Some Leafy Greens

Not all leafy greens are created equal. Some, like collards, are rich in calcium. However, others contain oxalates, which makes the calcium unavailable for absorption by the body.

Fortified Foods

Some grains are fortified with calcium. For example, mention of the mineral is often found on the rice and corn listings. But there are a lot of other foods with high calcium content, such as broccoli and kale.


Amaranth is a seed that was used in the ancient world, but it has fallen out of favor in recent centuries. There are many benefits to this plant. For example, it is very high in calcium and iron content, which are both very important for people’s health.

Edamame and Tofu

Tofu has a lot of calcium in it, which can be found in just half a cup (126 grams), making it the equivalent of 86% of your recommended daily intake. Edamame is rich in smaller amounts with just one cup (155 grams) giving you 10%


Milk is a popular drink and can be found in many different food products. Especially for children, milk is an important part of their diet, because it provides calcium. Milk is high in calcium which can help decrease the risk of osteoporosis, maintain muscle function, regulate blood pressure, and ensure normal heart rhythm.