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Calcium is an important nutrient the body and all living beings need. It can be obtained from milk products, fruits, vegetables, and calcium-rich Indian food. Let’s explore the best calcium rich-foods to consume
It is crucial to include calcium-rich foods in your diet on a regular basis for strong bones and teeth. If you are looking for foods that contain calcium, this article covers the top calcium-rich foods available across India - from milk to leafy greens. Let’s dive in and look at the rich sources of calcium.
Recommended Daily Calcium Intake
Calcium needs vary on age, sex, and other variables. Here are some general calcium intake suggestions for adults:
- Men aged 19–50 need 700 mg of calcium daily.
- Men 51–70 require 1000 mg of calcium daily.
- Men over 71 must take 1200 mg of calcium daily.
- Women aged 19–50 need 700 mg of calcium daily.
- Women 51 and older must take 1200 mg of calcium daily.
- Breastfeeding women need 550 mg more calcium daily.
Top Calcium-rich Vegetables
When looking for rich sources of calcium, vegetables are the first to come to mind. Below is a list of calcium-rich vegetables:
Vegetable |
Calcium (mg)/ 100g |
DV (%) |
Collard greens |
232 |
23 |
Dandelion greens |
187 |
19 |
Arugula |
160 |
16 |
Kale |
150 |
15 |
Watercress |
120 |
12 |
Mustard greens |
115 |
12 |
Broccoli rabe |
108 |
11 |
Bok choy |
105 |
10 |
Turnip greens |
105 |
10 |
Okra |
82 |
8 |
Chia seeds |
177 |
18 |
Besides calcium, these veggies are also high in fibre, vitamin C, vitamin K, antioxidants, etc. You can eat them freshly cooked or sneak them into smoothies or soups.
Top Calcium-rich Fruits
In addition to vegetables, most fruits are also considered foods high in calcium. Here are some of the top calcium-rich fruits that you can enjoy as part of a balanced diet:
Fruit |
Calcium (mg) per 100 g |
DV value (%) |
Dried apricots |
67 |
5 |
Prickly pears |
56 |
4 |
Oranges and tangerines |
40 |
3 |
Kiwi |
34 |
3 |
Mulberries |
39 |
3 |
Blackberries |
29 |
2 |
Guava |
18 |
1 |
Papaya |
20 |
2 |
Passion fruit |
12 |
1 |
Pineapple |
13 |
1 |
Almonds |
126 |
12.5 |
Top Dairy Foods Rich in Calcium
If you are considering the difference between healthy and unhealthy food, among the most effective calcium sources are dairy products. Besides providing calcium, they contain protein and other important nutrients. Here are the top dairy foods high in calcium, according to the NHS:
Cheese
Hard cheese, including parmesan, edam, gouda and cheddar, is high in calcium. One ounce (28 grams) of parmesan cheese has 19% of the Daily Value (DV) for Calcium. Protein, good fats, probiotics — cheese has all of these, too, and the calcium we discussed earlier.
Milk
The ever-popular milk is an accessible and versatile source of calcium. Two cups of milk (240ml) give you 24% of 100% Daily Value. It is also rich in protein, calcium, vitamin D and vitamin b₁₂, among other nutrients.
Yoghurt
Another dairy food that contains calcium is yoghurt. One medium cup (125 grams) of plain yoghurt contains about 20% of your daily value for calcium. Yoghurt also consists of probiotics, which are good for the gut health and immune system.
Tofu
Tofu is a rich source of calcium. It is nutritious and also delicious. This food is suitable for kids and adults, giving you 20% of your daily calcium requirement. Additionally, tofu is a gluten-free product.
Top Calcium-rich Food Grains
In addition to dairy, your diet should include calcium-rich whole grains to help build and maintain strong bones. Some of the best grain foods high in calcium include lesser-known options like:
Food |
Calcium (mg) |
% DV |
Amaranth, cooked |
116 |
12% |
Teff, cooked |
123 |
12% |
Quinoa, cooked |
60 |
6% |
Oats, dry |
54 |
5% |
Brown rice, cooked |
19 |
2% |
Wheat flour, whole-grain |
41 |
4% |
Rye flour, dark |
34 |
3% |
Cornmeal, whole-grain |
24 |
2% |
Top Animal-Rich Sources of Calcium
Non-veg consumers can fulfil their daily calcium requirements through animal sources. Here is the list of animal proteins containing calcium you can refer to.
- Sardines: Small fish eaten with bones provides 350 mg of calcium per 110g serving. They are also a good source of Vitamin D.
- Salmon: With edible bones, a 100g piece of salmon has almost 500 mg of calcium, making it one of the richest non-dairy sources.
- Tilapia: A mild fish low in mercury, tilapia is high in calcium, too, at 360 mg per 100g serving.
- Eggs: One whole egg contains roughly 25-30 mg of calcium. Eggs also pair well with calcium-rich veggies.
What Does Calcium Do for Your Health?
Calcium plays a vital role in keeping your body healthy. The most common ways are as follows:
- Boosts Bone Health: Calcium helps build strong bones and teeth. Around 99% of calcium on the Earth's surface resides within your bones and teeth. Its role here is to provide strength and rigidity.
- Aids With Muscle Contraction: Calcium plays an active role in the movement of our muscles. Muscles work due to the electrochemical energy stored in ATP, which helps muscle fibre contraction and relaxation during exercise.
- Helps Control Weight: Calcium can help burn fat and prevent obesity. It assists with improving the metabolism involved in the energy equation.
- Reduces The Risk of Osteoporosis: Calcium is important to keep your bone mineral density through ageing and decrease the chances of having a fragile bone problem known as osteoporosis afterwards.
Conclusion
To sum up, India has plenty of calcium–rich foods, fruits and vegetables to offer. You have no shortage of dairy (milk and yoghurt) or leafy greens (spinach and kale) to choose from. Add some sesame seeds, almonds and broccoli to your diet for a mighty calcium dose. And remember: You can eat your way to good bones! Be open to experiencing the colourful flavours of India while incorporating calcium-rich foods into your diet. Your health and your taste buds will thank you!
