5 Best Calcium Rich Foods for Healthy Bones


Calcium is essential for keeping your body healthy and strong. It’s also critical for bone health, and it’s the most abundant mineral in the body. You can naturally deal with a calcium deficiency by including the best calcium-rich foods in your diet.

Bones and teeth have approximately 99% of the body’s calcium. Calcium helps maintain bone health and strength, aids muscle contraction, and enables blood to clot. To reap the benefits of calcium and deal with its deficiency, eat the calcium-rich foods mentioned in this article.

What is Calcium?

Calcium is an essential mineral for our bodies, and it’s especially important for keeping our bones strong. You can find healthy sources of calcium in seafood, yogurt, beans, almonds, and other foods.


Are Calcium Rich Foods Good for Health of Your Body?:

Calcium is an essential mineral for our bodies, helping with growth and enabling us to perform various activities. It is also a key component of the circulatory system, helping the nervous system to function properly, and calcium is necessary for the skeleton and muscles (1).

How Much Calcium Does Your Body Need in a Day?

The amount of calcium your body needs per day varies depending on your age and gender. Here are the recommended daily doses of calcium for different groups of people:

  • 1000 mg of calcium for an average adult woman and men (19-50 years)
  • 1300 mg of calcium for girls (14-18 years)
  • 1200 mg of calcium for women (51 and older)
  • 1000 mg of calcium for men (51-70 years)

Top 35 Best Calcium Rich Indian Foods:

We have listed some of the best healthy calcium fortified foods. Let’s take a look at them and include them in your diet:

  • Yogurt
  • Kale
  • Broccoli
  • Sardines
  • Tofu
  • Almonds

1. Banana Rich in Calcium:

Bananas are an incredibly versatile fruit that are available all year round. Not only are they a delicious and healthy snack, but they also offer essential nutrients that your body needs, such as potassium, calcium, and magnesium. Bananas are also high in antioxidants, which help protect your body against harmful free radicals (2).

How to Include In Your Diet:

Bananas are a versatile fruit that can be enjoyed in many different ways – from eating them fresh as a snack to adding them to your cereal or using them to make a delicious smoothie.

2. Moringa leaf(Malunggay):

Moringa leaves are an excellent source of nutrition, and adding them to your diet is a great way to improve your health. Moringa leaves are rich in calcium and phosphorus, which helps keep bones healthy and strong. Additionally, Moringa leaves contain anti-inflammatory properties that may help heal damaged bones and treat arthritis (3).

How to Include In Your Diet:

Here are some ways you can use moringa leaf or powder:

  • Prepare a tea
  • Add to your smoothies
  • Use in soups

3. Dates:

Dates are a nutritious fruit that can help reduce the risk of various diseases when eaten in moderation. One of the richest sources of minerals, dates contain sodium, potassium, calcium, magnesium, and iron. They’re also a great source of antioxidants, fiber, fat, protein, and vitamins (4).

How to Include In Your Diet:

Dates can be eaten on their own or used as a natural sweetener in desserts.

4. Custard Apple:

Custard apples are unique tropical fruits that are rich in fiber, vitamins, and minerals. They are also a good source of antioxidants like vitamin C. Custard apples contain high levels of calcium, potassium, niacin, iron, and magnesium (5). These nutrients help boost immunity and fight inflammation.

How to Include In Your Diet:

You can eat custard apples as a fruit, or in other forms such as salads, smoothies, or pies.

5. Cumin(Jeera):

Cumin is a food item that contains reasonable amounts of calcium and several other health benefits. The antioxidants present in cumin are responsible for many of its health benefits. In addition, cumin contains minerals such as iron, magnesium, and calcium (6).


How to Include In Your Diet:

Jeera can be a great addition to your everyday cooking!


1. What is the right amount of calcium that can efficiently absorb into your body?

The daily requirement of calcium for our bodies is approximately 1000-1200 mg per day. However, for maximum absorption of calcium, it is best to consume the entire amount in small doses of 500 mg throughout the day.

2. How can we determine Calcium deficiency in our body?

There are simple blood tests available that help determine the amount of calcium in your blood. These test results help determine if you have a deficiency or excess of calcium.

3. Is it safe to take Calcium supplements?

Ans: Although there are many calcium supplements on the market, meeting your body’s calcium needs through diet is often seen as the safer option since calcium supplements can sometimes cause side effects.


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