Calcium is needed for our heart, muscles, and nerves to function properly and for our blood to be able to clot.

Calcium food  is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can result in numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms.

Calcium Rich Foods

Calcium Rich Foods

Inadequate calcium significantly plays a role in the development of osteoporosis. Low calcium intake throughout every day life is associated with low bone mass and high fracture rates. National nutrition surveys show that most people are not getting the calcium they have to grow and maintain healthy bones.

Calcium is one of the most essential minerals that is required in your daily diet. Calcium’s primary role would be to build strong bones and teeth, it helps control blood clots and nerve function. Calcium is most present in dairy products but there are lot of calcium rich foods found in fruits, vegetables, and grains.


While not nearly as high in calcium as dairy products, spinach comes with more calcium than most vegetables. However, the calcium isn’t absorbed along with the calcium in dairy products.


Whether eaten alone, added too a salad or used like a crust on chicken or fish, almonds are among the tastiest ways to reach your recommended daily consumption of calcium.


The same thing holds true for broccoli because it does with spinach: better than most vegetables with regards to calcium, but still not as high as dairy.

Sesame seeds

Sesame seeds bring a lot flavour to any dish, especially if they are roasted. They add a nice finish to the plate and are a fast and simple way to get some extra calcium.


Besides yogurt provide you with beneficial bacterial cultures, which keep the immune system strong and your digestive tract healthy, additionally, it provides a whopping 300 mg of calcium per 3/4 cup serving.


Salmon continues to be praised for its high content of omega-3 essential fatty acids, but it’s also a powerhouse with regards to calcium. 3 oz. of salmon (with bones) delivers 180 mg of calcium and it is a delicious alternative to chicken or meat for all those nice summer barbeques.

Foods Rich in Calcium

Foods Rich in Calcium

Romano and Swiss Cheese

These varieties possess the highest amount of calcium of all the cheeses. Cheese can also be one of the few good sources of vitamin B2 and a good supply of B12. Since cheese is also high in fat, you will want to consume it in moderation.


Tofu is a superb alternative to chicken or beef in stir-fries, and it is delicious when marinated in your favourite flavours. 3-1/2 oz. of tofu contains 125 mg of calcium also it’s packed with isoflavones, which bring a good amount of health benefits your way.

Blackstrap Molasses

There’s something comforting about some warm gingerbread having a nice cup of tea. It’s also comforting to understand that the molasses that’s gone in to the recipe contains 170 mg of calcium per serving.