Top 17 Calcium-Rich Foods


Eating calcium-rich foods will not only strengthen the bones, but also the deficiency of calcium will go away forever.

You can get the daily requirement of calcium from your diet. Although calcium can also be taken as a medicine, below you are being told about the foods rich in calcium, which can be included in it to meet its deficiency and need.

Calcium is very important for us especially for strengthening bones, muscles, and teeth. For this, there are some enzymes and hormones in the body, for which calcium is also very important for development.

Today, we will tell you about the foods which are rich in calcium and the intake of which will eliminate calcium deficiency.

Let’s check out calcium-rich foods

Let’s talk about best calcium-rich fruits and calcium-rich vegetables that will definitely beneficial for your health.

1. Milk

Milk is considered the best source of calcium. That is why it is said that milk should be consumed regularly. A glass of milk contains about 300 grams of calcium. If there is a skipped milk, then you can understand how much calcium will be lacking in the body. Calcium deficiency is the reason for the break or fall of teeth, weakening of bones.

Milk products such as cheese and yogurt are also rich in calcium, so include them regularly in your diet. Not only does calcium get from curd but it also protects our body from infection.

2. Cheese

Cheese is also rich in calcium, so eat it daily, but keep in mind that its quantity is limited otherwise fat can increase. Calcium is also found in plenty in ragi. This prevents bones from becoming weaker.

3. Tomatoes

Tomatoes contain vitamin K and are also a good source of calcium. So include tomatoes in your diet daily. Tomato makes bones strong as well as fulfills calcium deficiency in the body.

4. Figs

Figs are also considered a good source of calcium. With its regular intake, diseases related to bones not only run away but also it develops bones. In fact, there is also Phosphorus in fig and this element develops bones.

5. Sesame seeds

Hardly anyone knows but a good amount of calcium is found in sesame seeds. Calcium also contains protein. Sesame seeds are considered as the best calcium-rich foods for bones.

6. Soybeans

How can soybeans be forgotten? Soybean has the same calcium as milk, so it is also used as a substitute of milk, ie those who do not drink milk, if they consume soybean daily, their bones will not be weakened. Soybean, soy milk or tofu is also considered an excellent source of calcium. One cup of cooked soybean contains about 175 milligrams of calcium. Soybean is delicious, so it is used in many types of dishes. You can include dietary tofu in your diet to stay fit.

7. Orange and amla

Orange and amla are also calcium-rich foods. The elements present in these not only make bones strong but also increase the body’s resistance. Orange is said to be the main source of vitamin C, but did you know that orange can also help in meeting your calcium deficiency. Let me tell you that half a cup of orange juice gives you about 50 mg of calcium. You can eat it by mixing it in a salad.

8. Broccoli

Broccoli is a vegetable that should be eaten by everyone, from children to the elderly and women and men, because after milk and soybeans, if there is more calcium in any substance then it is broccoli. Apart from calcium, it also has other ingredients such as zinc, phosphorus, dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, choline, vitamin B1 and vitamin A in the form of carotene.

9. Ladies finger

It is easily found in almost every province in India. Calcium deficiency can be accomplished by the consumption of okra. About 175 milligrams of calcium is found in a cup of cooked okra. Eating boiled okra in place of lady’s vegetable proves more beneficial for you.

10. Almonds

Many types of nutrients are found in almonds. You can consume it in any form. Almond not only sharpens the brain but also makes bones and teeth strong and also keeps the muscles healthy. Let me tell you that eating about 100 grams of almonds a day gives you about 264 mg of calcium. To increase its nutritional content, you can take almonds with milk.

Read More >> Surprising Health Benefits of Calcium

11. Spinach


It is one of the best calcium-rich Indian food to stay healthy. You should consume plenty of vegetables. Spinach provides you with calcium in every vegetable. One cup of spinach contains about 250 milligrams of calcium. With this, you can easily overcome calcium deficiency and fulfill your daily needs.

12. Chicken and eggs

You also get calcium from chicken and eggs. For those who like to eat eggs daily, it is considered a better option to get calcium. A boiled egg provides about 50 milligrams of calcium, while 100-gram chicken supplies about 13 milligrams of calcium.

13. Green vegetables

Green vegetables are also rich in calcium and if you consume them daily then there will be no calcium deficiency in the body. Consuming green vegetables will not only strengthen bones and develop them, but you will also be able to protect yourself from serious diseases like cancer.

14. Sea food

All types of Sea foods contain calcium. Oyster contains a lot of calcium and it is very important for women to consume it.

15. Fruits

Kiwi, coconut, mango, nutmeg, pineapple and custard apple contain plenty of calcium. The grapes, watermelon, pistachios, and walnuts are calcium-rich dry fruits. People may not know about this but there are some spices that contain a lot of calcium and if they are consumed regularly then calcium deficiency can be overcome.

16. Spices

Cumin, cloves, black pepper and celery. These are calcium-rich spices.

17. Pulses


Similarly, if we talk about pulses, then calcium is also found in Rajma, Moth, Chole and Moong Dal. Millet, wheat, and ragi are also calcium-rich foods.

I sincerely hope that I have given you complete information about how to improve your brain power and I hope you have understood well.

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