calcium-rich foods to provide the body with the calcium it needs


 calcium-rich foods to provide the body with the calcium it needs

Calcium plays an important role in bone health, preventing cancer and osteoporosis, and regulating heart rate and nerve signals. Contrary to many people's belief, only dairy products are rich in calcium, but fortunately there are other foods that are higher in calcium than dairy. If you do not like the taste of milk for any reason or if your body has a negative reaction to the lactose present in it, then include these foods in your daily diet that we have included in this section on health and hydration.

Non-dairy foods containing calcium:


If you are not interested in consuming milk and other dairy products, use the following calcium-rich foods:

Sunflower seeds

1 ounce (28 grams) of sunflower seeds contains 20 milligrams of calcium, which provides 2% of the body's calcium needs. In addition to the calcium content, sunflower seeds are rich in powerful antioxidants vitamin E and copper.

Ricotta cheese


Italian ricotta cheese is made from leftover whey after cheese production. Three-quarters of a cup of ricotta cheese contains 380 mg of calcium and can be used as a tasty and healthy snack.

Chia seeds


100 grams of chia seeds contain 631 milligrams of calcium. 3 tablespoons of chia seeds contain more calcium than a cup of milk. To use the properties of this seed, you can add it to yogurt.


A cup and a half of chickpeas contains 350 mg of calcium. To use the properties of chickpeas, eat it with lime or you can use it in soups.


Half a cup of dry, raw oats contains 200 mg of calcium. To use the properties of oats, you can cook it with a cup of almond milk.



Rhubarb stalks are edible and have a sour taste. One cup of cooked rhubarb contains 384 mg of calcium.

Green beans

A cup of green beans contains 27% of the daily requirement of vitamin C, 3.5 grams of fiber and is rich in calcium.



Provide your daily calcium needs with the help of a delicious plate of oysters. There is 33 milligrams of calcium in 3 ounces (about 9 small pieces) of oysters. People who are sensitive to the lactose in dairy products can eat shellfish, which contain high amounts of calcium.

Small carrots


15 small, medium-sized carrots contain 48 mg of calcium and provide 4.8% of your daily calcium requirement. Carrots are rich in fiber and calcium and strengthen your bones.


3 medium figs contain 52 mg of calcium. To use the bone-building benefits of this fruit, chop fresh or dried figs and add them to your oatmeal, salad, or Greek yogurt with some honey, cinnamon, and almonds.



In an article about the properties of broccoli in full moisture, we explained about this and you know that one cup of cooked broccoli contains 62 mg of calcium. Rich in calcium, this green cabbage contains vitamins C, A and B6.

Kelp clip


One cup of kelp contains 134 mg of calcium. Kelp, a type of seaweed commonly found in Asian cuisine, is rich in fiber and iodine, which aid in thyroid health.

Sweet potato

One large sweet potato contains 68 mg. This simple root vegetable is a good source of calcium, potassium, and vitamins A and C.


Sesame seeds


1 tablespoon of sesame seeds contains 140 mg of calcium and as much calcium as half a cup of milk.

white beans


One cup of white beans contains 161 mg of calcium. Not only do white beans pack calcium, but they pack a healthy dose of filling fiber, muscle-building protein, and anti-bloating potassium.


Half a cup of beans contains 185 milligrams of calcium and is rich in potassium and folate (folic acid), which helps reduce the risk of heart disease, stroke and osteoporosis. You can use the beans in your favorite salad or soup.

Cooked and fried vegetables


One cup of cooked vegetables contains 197-94 mg of calcium. Quickly cook up a handful of herbs and spices to make your meal nutritious and add cabbage, kale and mustard greens to your meal to strengthen your bones.



One cup of steamed broccoli contains 301 mg of calcium. Broccoli is also a good source of vitamin C and strengthens the immune system. Add this vegetable to your diet.

Edamame and tofu


Edamame is unripe soybeans inside green pods, and tofu is cheese made with soy milk. A cup of tofu provides up to 33% of your daily calcium needs. If you've ever eaten sushi, you're probably familiar with the delicious appetizer of boiled green soybeans.


Sardines are one of the best non-dairy sources of calcium, with 325 mg of calcium in a 3-ounce (84-gram) serving of canned sardines with bones.



One large orange contains 74 mg of calcium. Enjoy this fruit as a snack or add a few rings to an Asian salad.



There is 76 milligrams of calcium in 1 ounce (28 grams) of almonds. These small, nutritious nuts are a good source of satiating protein and fibre. Eat almonds on their own as a snack, or add almonds to yogurt or oatmeal and enjoy.


One cup of cooked pumpkin contains 84 milligrams of calcium. Cut the pumpkin into cubes and roast it in the oven with olive oil and barbecue seasoning, or use it in soups.



There is 116 milligrams of calcium in a 3-ounce (84-gram) serving of rockfish. This delicious white fish is a great source of calcium that is sure to satisfy your taste buds.



Two cups of shredded raw cabbage contains about 180 milligrams of calcium. Add chopped cabbage to salad with homemade dressing or steam it and eat it.



Normal kale contains 250 mg of calcium, which is roughly the equivalent of a cup of milk.

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