Which food is high in calcium?

calcium rich food items

Calcium is an important nutrient that must be included in the diet. It is very important for maintaining the health of teeth and bones. Its primary function is to build and repair muscles. Therefore let us know which food is high in calcium.

Almost every cell in the body uses it in some way or the other. The best way to get it is to consume food containing it. Many people also resort to calcium supplements. 99% of calcium is found in our teeth and bones. The remaining 1% of calcium plays an important role in nerve transmission and muscle function. In this article, we will discuss foods that are rich in Calcium.

Benefits of Calcium

spine ct scan image being analyzed by a doctor


Some people say that protein makes kidney stones. Research has confirmed that it prevents painful kidney stones that damage the lining of the body.

Pre-menstrual syndrome:

According to research, when calcium and vitamin D are low, calcium can interact negatively with estrogen and progesterone. This can cause a PMS problem. The doctor tells PMS patients to take 1000 mg of calcium and 1000 to 2000 units of vitamin D daily.

Blood Pressure:

Regular consumption of calcium helps in controlling low blood pressure. It is also useful in curing hypertension.


Antioxidant diets protect against cancer, but research suggests that an appropriate amount may protect against colorectal, ovarian, and breast cancer. While we discuss which food is high in calcium, we need to understand that calcium deficiency is a global problem now. And therefore, this makes it more important to know such food items that are easily available.

So which food is high in calcium

which food is high in calcium

Green Leafy Vegetables

Green leafy vegetables are rich in calcium. 1000 mg of calcium can be replenished by its daily intake. Leafy vegetables like spinach, kale, turnips, celery, broccoli, cabbage, and asparagus are high in calcium. When consumed, they can provide 8 percent of the daily requirement of calcium.  if you are fighting calcium deficiency, then you can get benefits by adding green leafy vegetables to your diet.

Along with making the bones strong, calcium is also very important for the teeth. It also reduces the risk of osteoporosis with age. Women are especially advised to take calcium in the right amount after delivery. For this, green leafy vegetables are the best option.


As you all know that dry fruits or dry food are beneficial for your health. Therefore, they should be consumed regularly. Almonds contain the most calcium among all dry foods. You can get calcium by consuming almond butter. It also has other health benefits. Because no cholesterol is found in almond butter, while it has a higher amount of protein and fat than peanut butter. In this way, you can consume almonds to overcome the deficiency of calcium in your body. You can soak 10 to 12 almonds in water at night and eat them after peeling them in the morning. While eating almonds, it should be chewed properly so that after reaching the intestines, the body absorbs its properties well. Instead of almonds, you can also consume almond milk.


It is known to almost everyone that milk and its products contain high amounts of calcium. Cheese has the highest amount of calcium. Consumption of cottage cheese provides a proper amount of calcium to our body. Cheese contains 1000 mg in about 100 grams.  If you see symptoms of calcium deficiency, then you can consume cheese regularly because cheese contains a high amount of calcium. This can be the best option to overcome the deficiency of calcium in your body.


Tofu made from soybeans is a food rich in calcium. Tofu is prepared by grinding and boiling soybeans. It is considered a nutritious and healthy diet option for vegetarians. But the amount of calcium in tofu depends on its type. For example, 230 mg of calcium is found in firm tofu, 130 mg of calcium is found in silken tofu. 100 grams of tofu contains about 350 milligrams of calcium. When consumed in half a cup of tofu, it can provide us with 861 mg of calcium or 86 percent of the daily requirement. On this basis, regular consumption of tofu as a dietary supplement may be beneficial. Apart from this, it is also high in protein and healthy fats.


Apart from dairy products, you can also overcome calcium deficiency by consuming other foods regularly. Broccoli can also be included in these types of foods. Regular consumption of broccoli not only makes bones strong but is also a good source of vitamin C, fiber, and other nutrients. Its other health benefits also include cancer prevention.

Along with calcium, magnesium, zinc, and phosphorus are found in broccoli, which makes bones strong. Elderly, women and children must eat broccoli. Eating it reduces the risk of bone diseases like osteoporosis. 47 mg of calcium is present in about 100 grams of broccoli. Apart from calcium, it contains other elements such as zinc, phosphorus, dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, choline, vitamin B1, and vitamin A in the form of carotene.


Due to the high amount of vitamin D, it helps us in calcium absorption. By consuming one medium orange, we can get 65 mg of calcium which is considered to be 6 percent of the daily requirement. Apart from this, the antioxidants present in it also help in protecting our bodies from other infections.  Bone and teeth remain healthy by the consumption of oranges. Teeth and gum diseases are cured by the use of orange. The calcium found in oranges makes the gums healthy. In this way, orange is a very beneficial fruit for all of us.


Eggs are very beneficial for those who want to overcome the deficiency of calcium. This is because eggs contain high amounts of vitamin D which helps in making bones strong. High amounts of vitamin D are found in egg yolks. If you consume only the white part of the egg, then you have to choose other alternatives of vitamin D. It is better that you consume whole eggs. It can help to overcome the deficiency of both vitamin D and calcium in your body.

As you know calcium is very much important for our body, you should include these foods rich in calcium in your diet. 



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