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Top 10 Calcium-Rich Foods for a Healthy Diet

Calcium is a vital mineral that is involved in many aspects of health. Calcium cannot be produced by the body; it must be obtained through diet. Calcium is a mineral required by the body to build strong bones and teeth. Calcium and vitamin C are vital components in the human body. To know the top products for vitamin C, click here . Calcium allows blood to clot normally, muscles and nerves to function normally, and the heart to function normally.

Dairy products

dairy product

Calcium-rich foods such as milk and cheese are also the best-absorbed sources of calcium. Plant and fortified foods do not absorb calcium as well. Yoghurt is a good source of calcium. One cup (245 g) of plain yoghurt contains 23% of the daily value for calcium, as well as phosphorus, potassium, and vitamins B2 and B12.

Leafy Vegetables 

leafy veg

Calcium-rich foods include cooked kale, spinach, and collard greens. The biggest amount is found in collard greens, which provide 175 mg of calcium per half cup.

Canned Salmon

canned salmon

Salmon in cans, aside from dairy products, is one of the best food sources of calcium. 181 mg are present in just 3 ounces of canned salmon. Salmon also contains Vitamin D, which helps your body absorb more calcium. Sardines and canned salmon are loaded with calcium, thanks to their edible bones.



 Five dried or fresh figs provide 135 mg of calcium to your body. Other calcium-rich fruits include papayas and oranges.

Flour Tortillas


Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.

Canned Baked Beans


The calcium content of four ounces of canned baked beans is 160 mg. Beans are also high in fibre.


Almonds have the highest calcium content of any nut. 1 ounce (28 grammes) of almonds, or approximately 23 nuts, provides 6% of the DV.

Almonds also contain 3.5 grammes of fibre (28 grammes) per ounce, as well as healthy fats and protein. Furthermore, they are high in magnesium, manganese, and vitamin E.

Eating nuts may also help lower blood pressure, body fat, and a variety of other metabolic disease risk factors. Calcium is the most abundant mineral in the human body. The most calcium is found in the teeth and bones. The remaining calcium is found in nerve cells, body tissues, blood, and other bodily fluids. Hence ones should consume it adequately to avoid any deficiency.

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