Top 19 Foods Rich in Calcium

foods rich in calcium

We all are aware of the fact that if we want our bones and teeth strong we have to take calcium. Calcium is easily found in many beverages and foods.  We can easily incorporate those foods into our diet.

Here is list of top 19 food sources that are rich in calcium –

1. Cow Milk

Cow milk is used since ancient days because it’s rich in calcium. It is advised to take twice a day.

2. Curd

Many homeopathy doctors suggest having curd not sore one in empty stomach for some weeks. This intake will bring calcium to our body.

3. Bananas

Bananas are also rich in calcium. If you will  take daily one or two bananas you can recover from calcium deficiency.

4. Sesame Seeds

Sesame seeds are very rich in calcium, minerals, and vitamins.  100-gram raw sesame seeds have around 1000 mg of calcium. You can use sesame based nut butter. 100 gram of butter has 426 gram of calcium.

5. Chia Seeds

You know about Chia seeds. I think most of the people are not aware of this amazing seeds. These seeds are a high source of calcium. Just 3ounchof it can give 631 mg of calcium

6. Dark Leafy Greens

The easiest healthy choice for calcium is dark green leafy vegetables like kale, spinach etc. Spinach is best in calcium. If you will  take one cup of spinach then you can have 56 mg of calcium.

7. Oranges

1 cup of orange juice can give you 72 mg of calcium. Orange  juice helps and increases the capacity of  the body to absorb more and more calcium. Orange juice also has vitamin A, potassium, and beta-carotene.

8. Quinoa

Quinoa is a healthy and light whole grain. Just 1 cup of cooked quinoa gives 100 mg of calcium. It also has zinc, potassium, and proteins

9. Blackstrap Molasses

This excellent sweetener which many people use for baked goods is very rich in  calcium, minerals, and vitamins. 1 tablespoon of dark molasses have 172 mg of  calcium.

10. Beans

White beans, navy beans, and winged beans are high in calcium. Winged beans have 442 mg per 100 gram and white beans have 175 mg per serving and navy beans have 127mg per cup.

11. Broccoli

1 cup of green broccoli has 74 mg of calcium. It also has vitamin c which helps the body to absorb calcium easily.

12. Dried Fruits and Nuts

Many nuts and dried fruits are rich in calcium. If you will eat 5 dried  nuts every day then you will get 135 mg of calcium daily. Almonds are also rich in calcium.

13. Dried Herbs

Dried herbs that are calcium rich include dill, basil, marjoram,oregano,  mint,  sage, parsley,rosemary etc.

14. Fortified Cereals

Some fortified cereals like corn flakes, raisin bran  are good in calcium.

15. Soybeans and Fortified Soymilk

Soybeans and fortified soymilk. Do check the label before buying soya  milk.

16. Seaweed

Seaweed is rich in iodine,calcium,  and fibre 1 cup of raw of seaweed has 126 mg of calcium.

17. Instant Oatmeal

1 cup of oatmeal has 187 mg of calcium.

18. Tofu

Tofu is dried soybeans having little fat and rich in protein and calcium. ½ cup of tofu gives 861 mg of calcium.

19. Cheerios

Cheerios has a good amount of calcium into a cereal bowl. 1 cup of cheerios has 114 mg of calcium.

These tips are for giving you some info regarding foods rich in calcium, not for replacing your doctor’s prescribed medicines. If you are suffering from severe medical condition consult your physician first.

 

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