Top 10 Calcium Rich Foods – for Building Strong Bones.

Calcium rich foodsCalcium is one of the most important and necessary mineral for our body to promote good bone health and strong teeth. Deficiency of calcium may lead to muscle cramps, fractures due to stress, loss of appetite, heart related issues, numbness in toes and toes, high blood pressure, colon cancer etc. Calcium gives strength and a structure to your bones and most of it is present in our bones. If our body cannot get enough calcium the bones will become week and leads to osteoporosis.

Causes of Calcium deficiency or Hypocalcemia-

  • Kidney failures
  • Due to certain surgical procedures
  • Deficiency of Vitamin-D, Phosphorous and magnesium
  • Due to pancreatitis
  • Blood infections
  • Some medications like chemotherapy
  • Due to breast or prostate cancers etc

Common symptoms of Calcium Deficiency( Hypocalcemia ) include-

  • Numbness
  • Muscle cramps
  • Prickling sensations
  • Burning sensations
  • Poor appetite
  • Large bruised area etc..

Calcium deficiency sometimes may indicate life threatening symptoms seeking immediate medical care or attention. Such life threatening symptoms include-

  • Chest pain, pressure or tightness
  • Sudden fainting
  • Changes in consciousness
  • Week or rapid pulse rate
  • Heart palpitations or irregular heartbeat
  • Difficulty in breathing and wheezing
  • Sudden muscle contractions that are painful and
  • Heavy weakness

Include the below given list of food in your daily diet plan to reach recommended amount of calcium.

Top 10 Calcium rich foods


Drinking milk is one of the most important parts of our daily diet as it is a great source of calcium, protein and magnesium which are most essential for building up of healthy bones and healthy teeth. Daily consumption of milk from childhood to throughout the life will helps us by making our bones strong and lowers the risk of osteoporosis and fractures caused by stress.


Cheese is also one of the dairy products that is fully loaded with calcium and protein. The calcium in cheese helps us to maintain good bone density and prevents us from osteoporosis. Intake of cheese provides large amounts of calcium and phosphorous to the mouth helps to restore the lost minerals through acidic damage.

Soya beans:

Soya foods like soy milk, soy flour and tofu are rich in source of calcium, iron, magnesium, proteins, fiber and other nutrients. The absorption rate of calcium in soya foods is equal to that of milk. The phytoestrogen present in soy helps to lower the bone mass loss by building and developing strong and healthy bones.


Yogurt is a also one of the most important dairy product which is excellent in source of calcium and proteins that plays a key role in treating osteoporosis. Intake of 8 ounce yogurt provides around 440mg of calcium. Yogurt increases the absorption of more calcium into the body due to its live active cultures.

Lady’s Finger:

Lady’s finger also known as “Okra or Bhindi” is fully packed with calcium iron, potassium, vitamin B, A, C and folate. As the folate content present in okra helps to increase the bone density and builds strong bones.

Turnip Greens:

Turnip greens are good in source of calcium and potassium that helps to prevent softening of bones, osteoporosis, fractures and supports to enhance the muscular strength and gives stamina during physical activities. Turnip greens supply your teeth with required nutrients that help to keep them strong. A cup of Turnip green contains around 200mg of calcium which is almost one fifth of the daily recommended diet for adults.

Sesame seeds:

The little sesame seeds are rich in source of required minerals such as iron, calcium, manganese, phosphorous, selenium, zinc etc. The zinc in these seeds aids in promoting skeletal health and also prevents from future osteoporosis. The minerals in sesame seeds play a key role in bone mineralization, hormonal production and RBC production (Red blood cells). The sesame oil is a good medicine in Ayurveda for better oral health and swirling this oil in the mouth can helps to prevent tooth decay.


Of all the nuts almonds are fully packed with protein, calcium, fiber, vitamins, minerals potassium, iron etc. The important mineral calcium can be absorbed by the body by consuming daily. The phosphorous present in almonds helps to build healthy strong bones and teeth.


Orange is a citrus fruit which is a loaded with essential minerals like calcium and potassium which also promotes great bone health by preventing osteoporosis.


Cinnamon is a pack filled with iron, calcium, fiber and manganese. The essential mineral manganese helps to build bones properly and this spice plays a key role in treating arthritis.

NOTE:    Excessive intake of calcium leads to risk of vascular diseases like heart attack and stroke, stones in kidney, prostate cancer, calcification of soft tissue etc.

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