Health

Calcium Rich Foods List In India – Top 25 List

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Calcium foods are chosen for the growing children as there is a need for the proper building of bones. Even, the foods that have calcium are known to provide maintenance related to the heart and cardiovascular system. The calcium foods list can be almonds, yoghurt, cereals, beans, etc. The main importance lies in the factor that calcium contains some strong minerals. These minerals are productive enough to strengthen various body parts. Calcium-rich foods are to be chosen according to age. The appropriate amount of calcium can really provide the desired results for strengthening bones and teeth in our body.

calcium enriched foods

What Is Calcium?

The calcium is a chemical element with similar physical and chemical properties. It is known to provide various nutritious gain for the body. The calcium foods list generally contains seafood, beans, yoghurt, almonds, etc. It is basically an alkaline earth metal which is reactive in nature. Besides it, chemical nature, it is very beneficial for the body’s growth.

Importance Of Calcium To Your Body:

During growth, various activities are held in the body. For proper growth, calcium is needed so that it can build up the bones. The calcium food sources generally have important minerals which can be adapted for strong growth. At the same time, calcium plays a major role in the contraction of muscles, message transmission through nerves, and hormone release. The contamination of calcium can enhance the overall physical activities of the body. The calcium should be taken in a certain limit. Thus, calcium is very important at a large age and it is recommended to take calcium-rich foods.

How Much Calcium Do You Need?

Different sources say different content for calcium in the body. The foods that contain calcium must have at least 50 mg of calcium. In a day, it is recommended to take about 500 mg of calcium. Even, the adults can take up to 1000 mg of calcium. Actually, the main need for calcium increases with physical activities. One may need it more if he/she is trying for the gym.

Best Calcium Rich Foods In India:

Here we enlisted, 25 best calcium food sources. Let’s have a look into them.

calcium rich foods

1. Almonds:

It is a need to know what foods are rich in calcium. So, the most recommended food is almonds. The almonds are very useful for promoting weight loss, the health of the colon, heart-related health. The almonds have strong effects over the nervous and heart system. The recommended value for the day is about 12.5% of calcium intake. So, it is one of the healthiest calcium-rich foods.

Calcium Content: The ½ cup of almonds contains 126 milligrams of calcium.

How To Include In Your Diet: One can have almonds as a part of daily morning breakfast. For adults, a ½ cup would be sufficient.

2. Sesame Seeds:

These seeds are known for their delightful taste and texture. It is also included in many meals. The same seeds have the capability to provide a high content of calcium. These are good calcium foods that are taken along with meals. These seeds are very important for the health of kids. The presence of minerals like copper, fibre, and iron makes is strong calcium-rich foods. Most of the time, one can use these seeds while cooking.

Calcium Content: Around 1 ounce of seeds are expected to have 279 mg of calcium.

How To Include In Your Diet: The sesame seeds can be used while cooking any midnight meal.

3. Oranges:

Vitamin C. can enhance the immune system of the body But oranges are also used as rich calcium food sources for bone-strengthening. The orange juice is quite more organic than pure orange. The oranges can provide a better immune system. The average person needs about 5% of calcium from oranges. These foods that have calcium are very famous among kids and can be given to them frequently.

Calcium Content: 1 orange can provide up to 53 mg of calcium.

How To Include In Your Diet: One can have orange juice 2 times a day. One can be preserved after breakfast and another one after dinner.

4. Quinoa:

calcium foods

It is generally considered to be a grain and included in calcium-rich foods. Some people treat it as a seed and use it while cooking. It is something like you are getting calcium from a non-dairy source. An average person may need about 3% of calcium from quinoa. It is one of the top calcium foods that can be taken by kids also.

Calcium Content: 1 cup of quinoa can provide about 32 mg of calcium.

How To Include In Your Diet: It can be added in your diet through a midnight meal. It can be used as a seed for food.

5. Skim Milk:

The 2% calcium obtained from the whole milk can also be obtained from the skim milk. These are calcium food products which you help you in removing your fat. It is a dairy calcium food sources that are rich enough to provide 30% of the calcium in a single take. The fat can be removed and other problems can be solved through skim milk.

Calcium Content: 1 cup of skim milk can give 301 mg of calcium.

How To Include In Your Diet: One can drink skim milk daily in the breakfast or rather a cup of skim milk before going to sleep.

6. Kale:

Some of the people make take kale as a garnish. But it is also included in the calcium diet food list as it can provide up to 9% of calcium daily. It is moreover a calcium-rich vegetarian food which can be added along with a salad. It can also be added in the soups or burger for better taste. Thus, kale can be used with various other meals and provide good calcium content.

Calcium Content: 1 cup of kale can provide up to 91 mg of calcium.

How To Include In Your Diet: One can include it daily with the soup or even with a salad.

7. Chia Seeds:

The chis seeds are known from ancient time and included in calcium-rich foods. It has numerous benefits which include a reduction in blood pressure, arthritis pain, weight loss, heart diseases, and more. These seeds can turn out to be produced especially for bones. It is recommended to take about 18% calcium from chia seeds. So, it is calcium-rich food for bones.

Calcium Content: 1 ounce of chia seeds contains 177 mg of calcium.

How To Include In Your Diet: These seeds can be added in any of the meal. One can take it and include it in the daily diet.

8. Raw Spinach:

One can enjoy the taste of raw spinach along with salad or sandwich. These are calcium-rich foods for adults. The increase flavour of raw spinach will also increase nutrients in your diet. It is also high in vitamin A and considered as calcium-rich vegetarian food. It contains essential minerals like fibre, potassium, calcium, vitamin K, etc. One can also enjoy the admirable taste of spinach along with nutritious properties.

Calcium Content: 1 cup of raw spinach can provide up to 30 mg of calcium.

How To Include In Your Diet: Raw spinach can be added along with salad and sandwich.

9. Black-strap Molasses:

It is a part of a healthy calcium-rich food list which provides 42 mg of calcium. It can be added in milk or toast. These are very important for all the heart-related diseases and the immune system. Along with the taster, molasses is high in minerals like potassium and iron which are very important for building bones. These are also known as calcium-rich foods for bones. Also, it is an important calcium foods vegan.

Calcium Content: 1 tablespoon of calcium contains 42 mg of calcium.

How To Include In Your Diet: One can take molasses with milk or cereals.

10. Sardines:

It is calcium-rich non-veg food which comes packed in a tin. These are fishes that can prevent the human body from several diseases. Also, these are high calcium-rich foods that can reduce inflammation, promote bone health, and lower cholesterol. One can add this to the daily diet. It can be a great addition to prevent oneself from osteoporosis and bone diseases. Overall, it can be the best choice for people who can eat non-veg.

Calcium Content: Single sardine can provide up to 352 mg of calcium.

How To Include In Your Diet: The sardine can be taken thrice a week for better nutrients.

11. Soy Milk:

There are many types of foods rich in calcium. And most people go for soy milk instead of normal milk. Soy milk has high calcium food charts to bring 300 mg of calcium in 1 cup of soy milk. There are many health benefits related to soy milk. It can even treat all types of heart-related diseases. It is also very beneficial and treated as calcium-rich foods for adults.

Calcium Content: 1 cup of soy milk can provide 300 mg of calcium.

How To Include In Your Diet: One can have soy milk daily in breakfast and dinner.

12. Oatmeal:

foods high in calcium

It is generally both filling and healthy. Also, it can be treated as the best choice while having breakfast. These are non-diary calcium-rich foods that are high in calcium content. Along with this, there is a high content of vitamins and minerals. One can add berries along with it to make it more-tastier. It has many health benefits which can suppress pain and anxiety. It can be calcium-rich foods for kids.

Calcium Content: 1 cup oatmeal can provide 85 mg of calcium.

How To Include In Your Diet: One can take Oatmeal in breakfast and can add cinnamon in it.

13. White beans:

Many of the important health benefits are related by having calcium in food. The white beans are calcium-rich foods for women. It generally contains folic acid and other vitamins to strengthen bones. The recommended value for white beans is 16% of the calcium. These beans are delicious and versatile and can be easily added to other meals. The white beans are top calcium-rich foods that can be taken by women of any age.

Calcium Content: 1 cup of white beans can provide 162 mg of Calcium.

How To Include In Your Diet: The white beans can be easily added to your meals.

14. Swiss Cheese:

The chief among milk and cheese to provide top benefits is Swiss cheese. Generally, many people ask what foods contain calcium then the perfect answer can be swiss cheese. It can add up to 22% of the recommended value needed as calcium in the body. It is calcium foods vegan which can provide many cardiovascular and health-related benefits in the body. The immune system is also tolerated and maintained by swiss cheese.

Calcium Content: 1 slice of swiss cheese can provide 222 mg of calcium.

How To Include In Your Diet: The swiss cheese can be taken along with the bread in breakfast.

15. Dried Figs:

The main question is how to get calcium from foods? Dried figs have a unique look and taste. For an average person, dried figs can be taken up to 1% daily. It is also calcium food sources for potassium and fibre. One can maintain a very good balance diet through dried figs. It is healthier and tasty for both kids and adults. Now, dried figs can also be fried and eaten for better calcium consumption.

Calcium Content: 1 dried fig can provide 14 mg of calcium.

How To Include In Your Diet: Dried figs can be fried and eaten along with any other meal.

16. Soybeans:

Soybeans are high calcium-rich foods that top the list when it is asked for top calcium foods. It is an excellent source of important minerals and vitamins for healthy bones. Some of them are protein, fibre, calcium. The concentration of calcium and isoflavones are high enough to provide the best benefits of calcium. The immune system is kept accurate and maintained by soybeans. It also increases bone density and considered as calcium-rich foods for kids.

Calcium Content: 1 cup of soybeans can provide 261 mg of calcium.

How To Include In Your Diet: Soybeans can be taken along with almond sin breakfast.

17. Plain Yoghurt:

What food is rich in calcium can be asked by any one of the teachers. The best examples can be started with plain yoghurt. These are calcium-rich foods that provide up to 300 mg of calcium from a single cup. The yoghurt can be served in dinner, lunch, and breakfast. There is a high calcium foods list where plain yoghurt can be recommended on the top. It is a sugar-free yoghurt that has only 160 calories.

Calcium Content: 1 cup of plain yoghurt can provide 296 mg of calcium.

How To Include In Your Diet: The plain yoghurt can be taken in breakfast, dinner, and lunch.

18. Turnip Greens:

The food items rich in calcium are in abundance and one such is turnip greens. These are calcium foods vegan or calcium-rich vegetarian food that will provide benefits of vitamin A, calcium, iron, potassium, and fibre. Turnip greens can provide an impressive amount of calcium content. The presence of magnesium along with calcium makes the body to absorb calcium fast. Thus, it is very beneficial for proper health and its maintenance.

Calcium Content: 1 cup of turnip greens provides 197 mg of calcium.

How To Include In Your Diet: Turnip greens can be added in any vegetarian food and eaten.

19. Broccoli:

Broccoli is a calcium-rich food for bones that have a high concentration of vitamin K and calcium. It is very beneficial for health and bone strength. Many types of calcium food can provide an improvement in blood pressure, immune system, and health of the heart. It can maintain the proper health of the heart. Thus, broccoli is one of the top calcium-rich foods that can provide good calcium content.

Calcium Content: 1 cup of broccoli can provide up to 43 mg of calcium.

How To Include In Your Diet: The broccoli can be taken as a vegetable and eaten thrice a week.

20. Brazil Nuts:

The calcium diet food list is never ending as you will find several varieties. The Brazil nuts are extracted from the Amazon forest and considered as good calcium foods. The size of the nuts is large and it tastes delicious. It can be a good choice for calcium-rich foods for kids. It is generally available in grocery and health stores. One can get it for a high concentration of calcium.

Calcium Content: 1 cup of brazil nuts can provide 213 mg of calcium.

How To Include In Your Diet: Brazil nuts can be eaten directly without the addition of any other meal.

21. Tofu:

foods high in calcium

Tofu is foods high in calcium which has a delicious taste when cooked. The calcium foods list is great to explain various foods that are good for health. The recommended value from tofu is 6% of calcium. So, tofu can be eaten by people of all age. One can add tofu with a favourite meal and get an enhanced taste. Tofu is generally adding taste and nutritious property along with it. These are green leafy in colour.

Calcium Content: 1 oz. of tofu can provide up to 57 mg of calcium.

How To Include In Your Diet: Tofu can be added in any meal for better taste.

22. Arugula:

The top calcium foods contain top content of must needed calcium. Arugula is the same food which can provide top calcium content along with a salad. It has a rich dark green colour which is added up with salad. Arugula is top calcium-rich foods that can provide 33 mg of calcium for every 1 cup. One can make a super-salad with the help of arugula. There are a number of benefits associated with arugula.

Calcium Content: 1 cup of arugula can provide up to 33 mg of calcium.

How To Include In Your Diet: It can be served along with a veg salad.

23. Sunflower seeds:

Sunflower seeds are also included in the calcium-rich foods chart. The bones can be strengthened with the presence of calcium in sunflower seeds. These can be calcium-rich foods for women at the time of pregnancy. It can reduce inflammation, prevent the formation of cancer, and also protection of the skin from radiations. Thus, there are many health-related benefits along with this. One can have it for calcium foods vegan.

Calcium Content: The ½ cup of sunflower seeds can provide up to 18 mg of calcium.

How To Include In Your Diet: The seeds can be added in vegetables and eaten during dinner.

24. Flax-seed:

It is one of healthiest calcium-rich foods that can be included in your diet. These are types of foods rich in calcium that can be consumed only 2 tablespoons a day. Some versatile health foods are also extracted from the same. The calcium diet foods list is also including flaxseed as one of the best seeds that are responsible for providing nourishing hair. One can also mix the seeds with a favourite juice.

Calcium Content: 1 tablespoon of flaxseed can provide up to 18 mg of calcium.

How To Include In Your Diet: The flaxseed can be sprinkled over salad and taken through juice.

25. Herring:

calcium food sources

Herring are foods that contain calcium with a source of healthy fats. For an average person, the intake of herring can be about 10%. These calcium foods are high in vitamin K and vitamin A. It promotes muscular repair and enhances development. It also can boost the health of bone and improve the level of cholesterol in the body. So, fish like herring can provide good content of calcium in the body.

Calcium Content: 1 fillet of herring can provide up to 185 mg of calcium.

How To Include In Your Diet: It is a fish so it can be taken directly, twice a week.

The calcium-rich foods are high in numbers. These calcium foods can provide many health benefits for the body. Some of the best benefits include heart health and bone strengthening. One can also get top calcium-rich foods for adults, kids, and women. The calcium-rich foods can be provided as both veg and non-veg. So, the accurate amount of calcium should be taken into consideration for maintaining proper health. The calcium is a very important nutrient that is required at all age. If you don’t have the proper content of calcium in the body, then improper growth can be expected.