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11 Best Calcium Rich Foods You Didn’t Know

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Overview

Hey there, readers! Wondering how to get calcium into your diet? It’s a lot easier than you think and no, you don’t need to obsess with counting your macros. Calcium is a fundamental building block in your body. Your teeth and bones are made up of this mineral. You also need it for the optimal functioning of your heart, muscles, and nervous system. In today’s article, we will be talking about 11 calcium-rich foods. Is broccoli one? Can sweet potato help? Any idea about sunflower seeds? We will be talking about all of this AND more… Let’s start with our number one calcium-rich food:

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Calcium-Rich Foods #1. Yogurt

Did you know your favorite dessert comes with so many health benefits? Yogurt is an excellent source of calcium. It is also super-rich in live probiotic bacteria which offers plenty of health benefits. 

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Statistically speaking, a serving of 245 gms of plain yogurt gives you approx, 30% of your Recommended Daily Intake for calcium. The Diet-watchers may also prefer low-fat yogurt, which is far richer in calcium. It contains approx 45% of the RDI in the same serving. 

Want more? It is also rich in phosphorus, potassium, B2, and B12. A study shows that people consuming yogurt show better metabolic health and run a lower risk of heart issues and type 2 diabetes.

Calcium-Rich Foods #2. Milk 

Here’s one more reason why those chocolate-chip cookies are a lot better when dipped in milk. It is filled with calcium! Remember all those times your mom would ask you to finish that glass of milk in the morning? She knew milk was good for your growing bones. 

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Milk is one of the most readily available sources of calcium. A cup of cow’s milk is approx. 237 milliliters and has up to 352 milligrams of calcium, along with varying levels of fat. You’ll be surprised to know goat’s milk is also rich in calcium. 

It’s estimated that 327 milligrams are in one standard cup of goat’s milk. Milk also contains protein as well as vitamin & D. Its nutrition makes it a good addition to your diet unless you are lactose intolerant.

#3. Seeds 

Ever wondered if those tiny seeds you see in local grocery stores could be a powerhouse of nutrition? Simply including them in your salads, baking or even sandwiches can give you a lot of nutrition. They even make for awesome smoothies if you sprinkle them before drinking. Several seeds are high in calcium. Pumpkin, chia, celery, and sesame seeds are some examples. 

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Just a cup of pumpkin seeds contains 61 milligrams of calcium, which is 7% of your recommended daily intake. Sesame Seeds provide 9% of your recommended calcium in one tablespoon. Added recommended pick is chia seeds. They are rich in plant-based omega 3-fatty acids and are a great addition to your smoothies. It tastes best in blueberry smoothies. Seeds like Sesame also deliver iron, manganese, and copper. I have linked mixed seeds below, if you are interested in buying them.

Calcium-Rich Foods #4. Sunflower Seeds 

Who knew those beautiful yellow flowers not only served as eye-candy but also produced highly nutritious seeds! A single cup of Sunflower Seed Kernels contains 109 milligrams of calcium and a good amount of magnesium. This balances the effects of calcium in the body and also regulates their nerve and muscle health. 

Sunflower Seeds are also known to contain vitamin E and Copper. Together, these essential nutrients can promote better bone health and flexibility. So the next time you go grocery shopping, do not forget to put sunflower seeds in your cart.

Calcium-Rich Foods #5. Broccoli 

Here’s a surprise! Many people around the world consider Broccoli to be a superfood– all thanks to its nutritionally dense profile. Broccoli is a member of the brassica genus plant. This particular genus is known to be rich in several carotenoids, Vitamins C, K, E, folates, and minerals. And another good thing about this green veggie is it is rich in fiber. 

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The group of glucosinolates present in broccoli breaks down to several biologically active compounds that are frequently being studied for having anti-cancer effects. A cup of frozen broccoli is known to have 87 milligrams of calcium. 

Still unsure how to consume it? Remember, the more natural it is, the more nutrition it gives. Steamed broccoli along with tofu would make a great power breakfast. You can also make broccoli soup or stir fry it with other veggies for your pasta. Are you finding this list useful so far? Well, this next point will surely surprise you…

Calcium-Rich Foods #6. Butternut Squash

calcium rich food Butternut Squash

It may not be on your list of favorite vegetables, but it offers unique health benefits. A cup of butternut squash has 84 milligrams of calcium. According to experts, adult men and women need 1000 milligrams of calcium every day, while women over the age of 50 and everyone beyond 70 should increase their daily calcium intake to 1200 milligrams. 

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However, a big chunk of the population doesn’t enough calcium. Not just this, you get to consume 31 milligrams of vitamin C from just one cup of butternut squash. Now you might wonder what vitamin C has to do with you increasing your intake of calcium? Well, turns out it matters A LOT! 

Vitamin C increases the intestinal absorption of calcium. So rest assured you can continue taking calcium supplements along with orange juice without losing the benefits from either of them. Another good thing about this is that people with a high intake of Vitamin C are at a lower risk of developing different types of cancers. Several studies are trying to establish a clear connection between high Vitamin C and cancer risks.

#7. Sweet Potatoes 

Boiled sweet potatoes taste awesome. You can eat them on their own, or make patties. Sweet potatoes are simply delicious! It is great for the digestive system. 

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Sweet potatoes are a natural source of calcium. A single, large sweet potato contains 68 milligrams. It is also rich in Vitamin A, C, and Potassium. 

While vitamin A will ensure you have good eyesight, vitamin C will lead to better absorption of calcium in your intestine. The sweet potato will also help you fight signs of aging, and lower the risk of certain types of cancer, thanks to its rich nutrients. Contrary to popular belief, sweet potatoes are also low in fat and calories. So get some on your next grocery mission.

Calcium-Rich Foods #8. Tofu 

Another regular diet companion of the modern world, Tofu is a natural source of calcium. It offers you 275-261 milligrams per cup. Remember, the amount of calcium tofu offers you will vary according to its firmness and brand. Make it a habit to read the labels before choosing the right brand of tofu for you. It is preferable you buy the one containing calcium salt that is used as a coagulant by the manufacturers. 

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Thinking about how to sneak it into your diet? Well, you are lucky. Tofu is versatile. Add it to your noodles or stir fry along with veggies for your pasta. It makes for a delicious filling for sandwiches. Just grate it and add seasoning.

#9. Sardines and Canned Salmon 

calcium rich food salmon

Love fish? You’ll love it even more after you learn how good it is for your health. For those who dislike the taste, maybe this will motivate you. 

Sardines and salmon are a rich source of calcium due to their edible, soft bones. They also provide high protein and omega 3 fatty acids. The omega-3 fatty acid is naturally beneficial to your heart health, skin, and brain. Not just this, the high levels of selenium in sardines and salmon will protect you against the effects of mercury.

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Calcium-Rich Foods #10. Almonds 

Almonds are great for you. They contain the highest level of calcium in the nut family. You will also get a generous supply of magnesium, manganese, and protein by including almonds in your daily diet. 

Aside from this, they also offer healthy fats, fiber, and Vitamin E. An ounce of almonds offers you 8% of your recommended daily intake of calcium. Regular consumption of nuts also lowers the risk of blood pressure and metabolic issues.

Calcium-Rich Foods #11. Leafy Greens 

Dark, leafy greens contain a good amount of calcium. Among them, collard green, spinach, and kale offer excellent health benefits. 

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Did you know that just a cup of cooked collard greens contains approx? 266 milligrams of calcium? 

This is almost a quarter of the amount of calcium you need daily. Raw Mustard Green is another known source of calcium. They contain 64 milligrams of calcium per cup.

Do you monitor your diet for calcium intake? Do you regularly consume calcium-rich foods? Let us know in the comments below. We would love to hear from you! That’s it for this article. Thank you for reading!

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Aman Pawar
Aman Pawar is Certified Diet and Nutrition Expert. Also he is Certified Fitness Trainer. He also writes on Quora and his answers has generated more than 15k plus views in less than 6 months! For more info visit About Us page.
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