Calcium is a mineral that is beneficial to health. The body needs calcium in order to build and maintain strong bones. Additionally, the heart, muscles, and nerves also need calcium to function properly. Studies also suggest that calcium may aid with weight loss, protect against cancer, diabetes, and high blood pressure. Recommended daily amounts of calcium differ among gender, age, and other health conditions. For example, factors like pregnancy, lactation, and post-menopause all factor in when determining the amount of calcium that is needed daily. Calcium can be especially beneficial for women under 30 years of age in preventing bone density loss. Here is a list of calcium-rich foods.


Seeds like sesame, chia, poppy, and celery are nutritious powerhouses. They are important for healthy fat and protein delivery, and can even be a good source of plant-based omega-3 fatty acids. Seeds are also very versatile when adding to your diet. One can eat them as snacks, add them to dishes, sauces or dessert and even use them as a salad topping.


Most cheeses are exceptional sources of calcium. Calcium from dairy products is also absorbed more easily into your body. Many kinds of cheese are also filled with protein adding to its nutritional value. Eating cheese has been linked to lowered risk of metabolic syndrome which in turn can lower risks of stroke, heart disease, and type 2 diabetes. It is important to remember to choose cheeses that are lower in fat. Full-fat cheeses can be high in both fat and calories and therefore, low-fat or skim cheeses are healthier choices. Most dairy sources offer similar benefits.


Yogurt is an excellent source of both protein and calcium. Many yogurts are also rich in probiotics bacteria which supports healthy digestive health. Low-fat yogurt is shown to be even higher in calcium. Studies have linked eating yogurt to increased metabolic health and lower risks of heart disease and type-2 diabetes. Greek yogurt can be another alternative but delivers less calcium than regular yogurt. It’s important to remember to consider added sugar when making yogurt selection as many flavored yogurts have extremely high amounts of sugars.

Sardines and Canned Salmon

Sardines and canned salmon contain excellent sources of calcium because the bones in these fish are edible. These foods also are a good source of omega-3 fatty acids and protein. This benefits the heart, skin, and brain. Ironically, consuming sardines and canned salmon are also safer than consuming other types of seafood. The high levels of selenium, a mineral that prevents and reverses mercury toxicity, is found in these food sources.

Beans and Lentils

Beans and lentils offer a wide range of nutrients including protein, fiber, and micronutrients. Iron, folate, zinc, magnesium, and potassium can also be found in these sources. Beans, especially winged beans contain calcium. Beans are credited with one of the main reasons why plant-rich diets are so healthy. They are inexpensive and are shown to help lower bad cholesterol levels and reduce type 2 diabetes.


Almonds are the highest in calcium of the nut family. They provide vitamin, manganese, magnesium, and fiber. Almonds also are a source of protein and healthy fat. Eating almonds are also shown to help lower body fat, blood pressure and other risk factors for metabolic disease.

Whey Protein

Whey protein is one of the two proteins found in milk. It provides a balanced sourced of amino acids and peptides. Supplements are often used by people of all ages. Baby formulas and nutrition shakes are both sources of whey protein. This powdery substance is found to aid in building muscle, stronger immune systems, and endurance. It is a good course of calcium and may have a role in the body’s cancer-fighting abilities.

Some Leafy Greens

Dark leafy greens like kale and spinach are an excellent choice when adding looking to add calcium into the diet. There are high amounts of calcium in these food choices as well as other minerals. Collards, bok choy, and mustard greens are all favorable choices.


One cup of freshly-squeezed orange juice offers a good course of calcium. This favorite beverage offers plenty of vitamin C, potassium and other vitamins and minerals. Whether eaten in its natural form or consumed as a drink, the health benefits of oranges include strong bones and teeth and strong immune system.


Broccoli has a number of health benefits including reduced risks of cancer due to chronic inflammation, oxidative stress, and inadequate detoxification. Broccoli has antioxidant benefits because it has vitamins, minerals, and phytonutrients. This cruciferous vegetable is also packed with vitamin K, vitamin C and is a good source of calcium. The amount of vitamins and minerals that can be found in this leafy green makes it one of the most nutritious foods and should be eaten on a regular basis.

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