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Calcium is one of the most abundant and vital minerals in our body. It plays a crucial role in developing strong bones, regulating muscle contraction, and clotting blood. The daily requirement of calcium for most adults is 1000 milligrams. However, many people do not meet the required calcium intake and suffer from osteoporosis. Women who experienced menopause are the most vulnerable to this disease and need to take calcium supplements. Nevertheless, you do not need to depend on supplements if you maintain a balanced diet with calcium-rich foods from early on. To help you out, I have come up with a list of the top high calcium foods that must need in your diet. Let’s check it out.

Top 7 High Calcium Foods

Here are the seven most important and readily available calcium-rich foods you must include in your diet.

  1. Seeds

Seeds are an essential source of calcium. Chia seeds (2 tablespoons) contain about 179 mg of calcium and help the body metabolize calcium and other major minerals. You can mix chia seeds in your smoothies or yogurt. One cup of sunflower seed kernels provides 109 mg of calcium. Sunflower seed also contains magnesium, vitamin E, and copper. These nutrients play a significant role in preventing bone loss. Unsalted seeds are the best choice for a healthy diet.

  1. Sweet Potato

Sweet potatoes are low in calories and fat. You can get 68 mg of calcium from a large sweet potato. It also contains vitamins A and C. It helps in preventing cancer, enhancing eyesight, and also resists aging. Many people enjoy eating sweet potatoes as a side dish.

  1. Almonds

Almonds are high in calcium. About one cup contains 457 mg of calcium, and it helps in lowering heart disease risk. It's also high in protein and works excellent in improving memory. However, you need to limit the intake of almonds as they are high in calories. Having these nuts every morning in a smaller portion will be very beneficial to your health. You can chop/grind almonds and mix them in your desert or smoothies. There are different kinds of nut chopper available in the market. You can take a look at the best nut chopper and find the one that meets your requirements.

  1. Leafy Green Vegetables

Leafy green vegetables such as kale, broccoli, bok choy, etc., are among the top calcium-rich foods. They are high in fiber, and you can get about 336 mg of calcium from one bunch. They are low-calorie food full of antioxidants. You can get 180 mg of calcium from just two cups of kale and 87 mg of calcium from one cup of broccoli. Bok choy, also known as Chinese cabbage, provides about 74 mg of calcium in one cup. It contains meager calories and rich in vitamins A and C.

  1. Dairy Food

Milk is the most common and ancient source of calcium-rich dairy food known for building strong bones. You can get 280 mg of calcium from a cup of milk. It is easy to digest and absorb. Cheese is another excellent calcium-rich dairy food source. One cup of diced cheese contains about 951 mg of cheese. Parmesan, cottage, ricotta, feta are low-fat cheese and have a high amount of calcium. Yogurt is an excellent alternative to milk, providing 400 mg of calcium in one serving. It contains good bacteria and helps in reducing the risk of heart disease and diabetes.

  1. Fruits

Fruits such as oranges, berries, kiwi, etc., are a fantastic source of calcium-rich foods. These fruits are great in managing a balanced diet and improving the immune system. One orange provides about 60 mg of calcium. Oranges are also high in vitamin D, which is vital in absorbing calcium in your body. Berries, including blackberries, raspberries, and strawberries, are excellent sources of calcium. They each contain more than 20 mg of calcium. You can eat them either in a salad or as fresh fruit. Kiwi contains about 60 mg of calcium. They are also high in vitamin C and are highly beneficial for maintaining a healthy body.

  1. Sardines

Sardines are an excellent calcium-rich food choice. You can get 569 mg of calcium in one cup. These fishes are beneficial for the heart, brain, and skin because they contain excellent quality protein andomega-3 fatty acid.


Calcium is an essential mineral you can quickly get from your daily diet. I believe this article on the top calcium-rich foods can help you make your calcium filled healthy diet. It is best to attain calcium through dietary sources, but people unable to meet the daily requirement can seek a doctor's advice for supplements.

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