Top 11 Calcium Foods and Their Benefits

Calcium is the most abundant and important mineral found in our body. It maintains the entire skeletal system and muscles, supports the functioning of the nervous system, and is an essential component of the circulatory system.

Without it, fat-soluble vitamins A, D, E and are not assimilated in your body. This imbalance triggers a series of disorders and shortcomings – which can mean bad news.

Read on to get more information about the role of calcium and those foods.

Keeps bones and teeth healthy and prevents osteoporosis.

Helps in smooth operation of blood throughout your body.

This ensures that the endocrine system runs smoothly.

Maintains muscles, tendons and ligaments, which is important for flexibility.

The main components of cell signaling, transport and communication


Required for blood clotting.

Most enzymes and hormones activate their active forms.

Helps the sperm movement for egg during fertilization.

Reduces risk during pregnancy.

Controls heart rate and hypertension.

Controlling cholesterol and lipid absorption in intestines.

Stops and cures cancer.

Helps in weight management


To be done regularly and correctly for all these and other activities, there should be enough calcium in your body. So, how much is enough? And what is different with age, sex and body weight? Scroll down for answers.

An average adult woman (19-50 years) has to take 1,000 mg of calcium daily, girls (14-18 years) require 1,300 milligrams, and women after menopause require about 12200 milligrams .

The tolerant upper intake level (UL) of a supplement is the highest amount that most people can safely take. For calcium, it is given below:

Now you can ask me a question – where do you get high calcium content?

Very simple – from your diet! Calcium is available freely in many fruits, vegetables, seeds, dairy products and leaves. It is important to keep these calcium-rich foods in the right proportion.

Want to know what are those foods? Come on!

Brassyceki (or Crucifera) family members are known for high levels of calcium. The following is a list of the widely used and available vegetables of this family with their calcium content.

Beans and pulses are the finest sources of calcium, protein, iron, zinc, potassium, folate, magnesium and fiber.

They are available in canned, dried and fresh forms. You can cook them in many ways. Some of them are listed here with calcium content:

Some names that read it will be spinach, amaranth, collard green, mint, kale, mustard greens, Swiss chard and watercress. These leaves contain many vitamins, iron and oakslets with calcium. The amount of calcium in the cup given below is serving:

We have a clear winner, are not we? If you are not like greens, read about to learn more.

In addition to vitamin C, there are high levels of calcium and potassium in oranges, tangerines, and kumquats.

There is approximately 72.2 mg of calcium and 1328 IU vitamin A in a cup of 200 grams of peanuts and oranges.

Dry fruits are full of minerals like vitamins, good fats, minerals like protein and fiber and calcium, iron and potassium. Let’s see the amount of calcium in one cup of these dry fruits:

With their sharp, distinctive color, these wild fruits provide you plenty of calcium and vitamins per serving. Their calcium content is as follows:

Not only fruits, but also some seeds have an extraordinarily high amount of calcium. Adding them to your daily diet will help you get around 1000-1,200 mg inches inches. The amount of calcium in a cup of these seeds is given below:

Note: This is a common misconception among many people that milk and dairy products are the best source of calcium. Sadly this is untrue. The calcium content available in milk and milk products is not easily absorbed by the body.

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