Top 20 Foods To Build Calcium In Your Body

top 20 foods to build calcium in your body 1

The most prevalent mineral in the body, calcium is also crucial for good health. In fact, it contributes to the formation of your bones and teeth and is necessary for the health of your heart, muscles, and nerves.

The per day calcium intake for most adults is 1,000 mg, although other populations, such as adolescents, postmenopausal women, and older persons, need more.

Although milk products like milk, cheese, and yoghurt are particularly high in calcium, there are other many calcium sources that don’t contain dairy.


Almonds, which are high in proteins as well, help prevent heart disease. Additionally, almonds are a fantastic memory booster. It will be beneficial to your health to eat some of these protein-rich almonds every morning.

Almonds 2

2.Edamame And Tofu

Young soybeans known as edamame are frequently offered in their pods. 8 percent of the DV for calcium is present in one cup of cooked edamame. It also provides all of your daily folate requirements in one serving and is a fantastic source of protein. Exceptionally high calcium content is also present in tofu that has been treated with calcium.

Edamame and tofu


A great source of calcium is yoghurt. Probiotics are a class of good bacteria that can support immune function, enhance heart health, and improve nutrient absorption. Many varieties of yoghurt are high in probiotics. Research suggests that regular yoghurt consumption may reduce the chance of developing heart disease and type 2 diabetes in addition to offering a wide variety of nutrients.

plain yogurt

4.Green Leafy Vegetables

Green leafy vegetables, one of the foods high in calcium, are also highly nutritious. These vegetables are also high in potassium and magnesium, including choices like spinach, kale, celery, and broccoli.

Different types of green vegetables in a stainless colander

5.Soy Milk

The idea that calcium is only found in dairy products is untrue. Fortified soy milk, for example, is a fantastic source of calcium and vitamin D in a non-dairy item.

Soy Milk

6.Chia Seeds

Although the abundance of omega-3 chia seeds is well known, there doesn’t seem to be much publicity surrounding their calcium level. For an extra boost of the mineral, add one or two tablespoons to a cup of oatmeal.

Chia Seeds


Amaranth is a pseudocereal that is very nourishing. It contains a lot of minerals like manganese, magnesium, phosphorus, and iron in addition to being a strong source of folate.



Butter contains a significant amount of calcium, just like other dairy products. 54 mg of calcium are present in one cup of butter. Butter salted has half the calcium of light stick salted and unsalted varieties. Morning consumption of butter is beneficial.



Antioxidants and fibre are abundant in dried figs. Compared to other dried fruits, they also contain higher calcium. In actuality, dried figs supply a significant portion of the DV for calcium. In addition, figs are a good source of potassium and vitamin K, two minerals vital for bone health.


10.Sunflower Seeds

Add these seeds to salads for some extra crunch, or eat one ounce of them as a snack. These tiny seeds are a strong source of copper, a mineral that promotes the health of white blood cells, antioxidant-rich vitamin E, in addition to calcium.

Sunflower Seeds

11.Whey Protein

Whey is a form of milk protein that has been extensively researched for its significant health advantages. Additionally, it is a great source of protein and is packed with quickly absorbed amino acids, which support muscle building and recovery. The fact that certain studies have shown even connected whey-rich diets to faster weight loss and better blood sugar control.

Whey protein


Cheese is a fantastic source of protein and calcium, adding to the list of foods high in calcium. Consuming cheese is as simple as eating pie and is a necessary component for many other snacks.

Cheese pasteurized


Sesame, sunflower seeds, poppy and chia seeds are a few of the numerous seeds that are strong in calcium and are little nutritional powerhouses. Protein and good fats are also included in seeds. For instance, chia seeds are a good source of omega-3 fatty acids from plants. One tablespoon (9 gram) of sesame seeds has 7 percent of the daily value (DV) for calcium in addition to copper, iron, and manganese.


14.Navy Beans

In addition to providing a healthy amount of bloat-busting potassium, muscle-building protein, and belly-filling fibre, white beans also deliver a sizable amount of calcium. It also contains a lot of resistant starch, a component that boosts metabolism, encourages fat burning, and reduces the buildup of fat over time.

Navy Beans


When we consider calcium sources, milk is the first item that comes to mind. Milk is one of the best sources of calcium since it is simple to digest and absorb. A cup of milk contains 280 mg of the needed 1000 mg of calcium, making it an incredible tool for constructing bones from childhood to adulthood.

Skimmed Milk Fat Free Milk


Sardines are an excellent choice among the foods high in calcium. It is exactly what you need if you are not a vegetarian. These little salty anchovies may give salads and pasta an incredible umami flavour.


17.Beans And Lentils

Protein, fibre, and micronutrients including iron, zinc, folate, magnesium, and potassium are all found in abundance in beans and lentils. Winged beans are among the types that contain reasonable quantities of calcium. It’s interesting that many of the advantages of a plant-based diet in terms of health are attributed to beans. Beans may actually help lower LDL (bad) cholesterol levels and decrease your chance of getting type 2 diabetes, according to study.

Beans and lentils

18.Ice Cream

There is a plenty of calcium in ice cream. Yes, you did read that right. The good news is that ice cream naturally includes calcium, and it may be fortified to add considerable quantities (200 mg) without changing the flavour or consistency.

Ice Cream


Fiber, vitamin K, calcium, and lower levels of other vitamins and minerals are all abundant in rhubarb. Additionally, it contains prebiotic fibre, a type of fibre that helps the development of good bacteria in the gut. Since rhubarb contains a lot of oxalates, not all of the calcium is absorbed.



We are widely aware that oranges strengthen our immune systems. This enchanted fruit is also on the list of foods high in calcium and vitamin D, which is essential for the body’s absorption of calcium. A medium-sized orange has 60 milligrammes of calcium in it.

Oranges 1