Foods Rich in Calcium You Can Include in Your Diet Every Day!

Calcium is one of the most important minerals that your body needs. Your body actually contains more calcium than any other mineral. Calcium is the primary ingredient in your bones and teeth, which is why children are encouraged to drink milk to build strong bones. The average adult needs around 1,000 mg of calcium per day. The best way to get calcium in your body is through your diet. Read on to learn about the best calcium rich foods.


Seeds are miniature nutritional powerhouses. And thanks to their versatility, they can be utilized in a wide variety of meals and dishes. Not all seeds, but many have a significantly high calcium content, such as, poppy seeds, sesame seeds, chia sees, and celery seeds. As an added bonus, seeds also provide your body with protein and healthy fats.


Cheese, like the majority of dairy products, is one of the best sources of calcium available. The cheese with the highest calcium content is Parmesan cheese. It has 331 mg per ounce, which is equivalent to 33% or your RDI for calcium.


Yogurt is another great source of calcium that also happens to be a probiotic, which makes it great for maintaining your gut health. Greek yogurt is very popular these days due to its health benefits. But if you’re eating yogurt for its calcium content, then you should avoid Greek yogurt which is primarily made of protein.

Sardines and Canned Salmon

Sardines and canned salmon have a very high calcium content. It’s just that the content is in the bones of the fish, which are edible. On top of helping to build strong bones the fish also provides your body with omega-3 fatty acids


Beans and Lentils

Beans and lentils are typically eaten for their fiber, micronutrient, and protein content. But they also have a pretty decent amount of calcium. A single cup of winged beans contains 244 mg of calcium, or 24% or the RDI of calcium.


Almonds have the highest calcium content amongst all nuts. A single ounce of almonds contains 8% of the RDI of calcium.

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