5 Calcium Rich Foods for Building Bones


We’ve all heard that milk is the go-to for strong bones, but is it really the best source of calcium? In this blog, we will share some of the best sources of calcium; milk isn’t on the list.
But first, why is calcium important?
Calcium, one of the body’s essential elements, helps build strong teeth and bones. It is crucial to give calcium rich foods to toddlers to provide enough calcium in their bodies. In our body, almost 99% of calcium is contained in our bones. In addition to this vital role, it also has other functions in the body, which makes its daily presence in our diet indispensable. A long-term deficiency of calcium is called hypocalcemia and can lead to osteoporosis, weak bones, and dental problems.
Here are some of the most important benefits:
  • It keeps bones and teeth strong.
  • It regulates blood pressure.
  • A good worker for cell growth and division
  • It helps with muscular contractions.
  • It plays a crucial role in transmitting nerve signals that stimulate muscle movement.
  • It acts as a buffer, helping to neutralize excess acids and maintain the pH level within a healthy range.
How much calcium do you need?
Recommended by ICMR and NIN, intake 1000 mg of calcium per day for adult men and women, while it goes up to 1200 mg of calcium per day for pregnant women.
Here is a food list that is high in calcium -
  • Nutrient-Packed Nuts: Almonds, hazelnuts, and Brazil nuts are not only crunchy delights but also fantastic sources of calcium. Snack in a handful or sprinkle them over salads and yogurt.
  • Milk: Start with the classic—milk. Whether it's in a warm glass or incorporated into your morning cereal, milk is a powerhouse of calcium, essential for strong bones and teeth.
  • Veggies: You'll also find calcium in spinach, kale, and collard greens. Add these leafy greens to your salads, smoothies, or sautés for a nutrient-rich meal.
  • Yogurt: Creamy and rich in calcium, yogurt is a versatile choice. Enjoy it as it is, mix it into smoothies, or use it as a base for dressings and dips.
  • Seeds: Seeds like sesame, chia, flaxseed, and sunflower are small in size but high in calcium. They can eat them as they are, add them as an ingredient to meals, or use their oil in cooking.
Remember, maintaining a balanced and diverse diet is key to ensuring you get an ample supply of calcium for strong bones and overall well-being. So, let your plate be a canvas of calcium-rich delights!