7 Food Sources To Increase Calcium In Your Body

FOOD TO INCREASE CALCIUM LEVELS

Calcium is an essential mineral that strengthens our bones. Nearly every cell in the body uses calcium in some capacity, including muscles and all bodily systems. Your body relies on calcium to build strong bones and teeth, ensuring they can perform their functions effectively.

How much calcium does our body need?

The recommended daily intake of calcium-

Adults (men and woman) – 1,000 mg per day

Women over 50 years of age – 1,200 mg per day

Old age group over 70 years old – 1,200 mg per day

Children aged 4–18 – 1,300 mg per day

While milk is well-known as the best source of calcium, you might be surprised to learn about the variety of other foods that can effectively meet your calcium needs. Here are some of the best calcium-rich foods you can add to your diet.

1: Milk

Milk is widely known as one of the best sources of calcium. It's easily absorbable and digestible, making it a convenient option. One cup (237 ml) of cow’s milk provides 276–352 mg of calcium, depending on whether it’s whole or non-fat milk. Goat milk is also a rich source, offering 327 mg per cup (237 ml). Additionally, milk provides proteins, vitamin A, and vitamin D. 

2: Soy Milk

Soy milk is a great alternative for those who are lactose intolerant. Fortified soy milk is an excellent source of calcium, vitamin D, and proteins. On average, a cup of calcium-fortified soy milk contains 340 mg of calcium. 

3: Seeds

These small, nutrient-dense powerhouses, such as chia seeds, poppy seeds, and celery seeds, are rich in calcium. They also contain essential fatty acids and proteins that support bone and overall health. Chia seeds, in particular, contain boron, which promotes bone growth and helps the body metabolize calcium, phosphorus, and magnesium. 

4: Yogurt

Yogurt, like all dairy products, is a rich source of calcium. Low-fat yogurt, in particular, is a good source of fiber, with a cup containing 245 grams of calcium. Greek yogurt is higher in protein but contains less calcium. 

5: Cheese

Cheese is another calcium-rich food, also high in protein. Your body absorbs calcium from dairy products more efficiently than from plant sources, so incorporating more dairy into your diet can be beneficial. Parmesan cheese has the highest calcium content, with 331 mg per serving. It’s a delicious and popular source of calcium. 

6: Almonds

Almonds are rich in calcium, fatty acids, vitamin E, antioxidants, and proteins. They help strengthen bones, maintain heart health, and improve memory. One cup of whole almonds contains 385 mg of calcium, more than one-third of the recommended daily amount. However, since almonds are high in fats and calories, it's best to consume them in smaller portions. 

7: Beans and Lentils

Beans and lentils are well-known for being high in fiber, proteins, and other nutrients, but some varieties are also rich in calcium. Soybeans, green beans, red millets, and peas provide enough calcium to meet your dietary needs