When you were growing up, your mom probably told you that milk was good for your bones and that eating plenty of calcium rich foods would help you to grow up to be strong and healthy.
Turns out, she was right! Studies have shown that diet has an impact on bone density in adults as well, and eating enough calcium rich foods can help you to avoid osteoporosis later in life (see our list of 10 calcium rich foods below).
So, what are the best sources of calcium? Here’s a list of 10 calcium-rich foods that are good for your bones. These calcium-rich foods are easily available in India as well.
Top 10 calcium rich foods in India
2. Whole Grains.
3. Fortified Dairy Products.
4. Dark Leafy Greens.
5. Almonds and other Nuts.
9. Yogurt with Active Cultures.
Broccoli is one of those veggies you can literally eat by itself and never get tired of it. It’s also one of your best calcium rich foods. One cup has more than 100% of your daily requirement, plus a wealth of other vitamins and minerals, such as vitamin K, Vitamin C, fiber and antioxidants.
Broccoli is also great because it can be eaten raw or cooked. Add it to salads, stir-fries, or pasta dishes.
2) Whole Grains
A healthy dose of calcium can be found in many foods. But if you’re looking to make sure you get enough calcium each day, start by eating whole grains. Oatmeal and brown rice are two great examples—both of which contain about half a gram of calcium per serving. Not bad! And eating more whole grains may help keep your bones strong as you age, according to Harvard Medical School.
So, toss some oatmeal in your oatmeal or on top of your morning yogurt—your bones will thank you!
3) Fortified Dairy Products
Both low-fat and non-fat versions of milk and yogurt boast plenty of calcium, which is good news if you don’t eat other dairy products. A single glass of milk provides around 300 mg of calcium—that’s more than 20 percent of your daily needs—while an 8-ounce container (1 cup) of plain low-fat yogurt offers around 250 mg.
4) Dark Leafy Greens
Collard greens, mustard greens, turnip greens and kale all have high amounts of calcium. One cup of cooked collard greens contains 439 milligrams (mg) of calcium; a cup of kale gives you 336 mg and a cup of cooked mustard greens provides 232 mg. Turnip greens provide 227 mg per 1-cup serving.
Look for fresh bunches in your local supermarket or find them at a farmer’s market. They freeze well if you can’t consume them right away.
5) Almonds and other Nuts
Because almonds and other nuts provide high levels of calcium in a small package, they’re one of the best foods to eat when you’re trying to improve your bone health. They also contain vitamin E, which helps cells throughout your body absorb calcium more effectively. A daily serving is enough to contribute to better bone density in most people; as a bonus, almonds also promote heart health by improving your cholesterol levels.
Just remember that nuts are calorie-dense, so enjoy them in moderation.
Shrimp contain over 40% of your daily value of calcium, making them a great food to eat if you’re trying to keep your bones healthy. This food is a great source of vitamin B12, which also promotes bone health.
A shrimp cocktail makes an excellent appetizer on any night out and adds very little fat to your meal.
Sardines are one of your best bets if you’re looking to increase your calcium intake, coming in at a whopping 354 mg of calcium per 3-ounce serving. Since most canned sardines are sold in olive oil, it’s also important to point out that you’ll be getting approximately 41% of your daily recommended value of omega-3 fatty acids from a meal of sardines.
Salmon is not only rich in vitamin D, but it’s also filled with calcium. A 3-ounce portion of canned salmon contains about 40 percent of your daily needs, according to registered dietitian nutritionist Frances Largeman-Roth.
The American Heart Association recommends consuming at least one gram of omega-3 fatty acids per day—so enjoy salmon once or twice a week. Trout, mackerel and herring are also great sources of calcium.
9) Yogurt with Active Cultures
Yogurt contains calcium, magnesium and vitamin D. A serving of yogurt can contain up to 20% of your recommended daily calcium intake. It also has probiotics, which help to keep your digestive system running smoothly by promoting healthy bacteria levels in your gut. For best bone health, choose a yogurt with active cultures that contain live and active cultures.
Look for a yogurt brand with minimal sugar and saturated fat content, too—these types of fat can have a negative impact on bone health over time.
Citrus fruits like oranges, lemons and limes are a great source of calcium. A medium-sized orange has about 70mg of calcium in it! Try adding some orange juice to your morning breakfast cereal or drink an entire glass before bed. Also, remember to always eat citrus fruits with a meal because they contain oxalic acid and can interfere with iron absorption.
We hope you enjoyed our Top 10 Calcium Rich Food List. It’s no secret that calcium is a big part of helping keep your bones strong and healthy! Let us know if there are any other foods you would like to see on a future list, and don’t forget to share them with your friends!