We need calcium to maintain our bone strength. Also, the best part of a trusted source of the body’s calcium is found in the teeth and bones. Besides, calcium helps the body maintain healthy transmission between the brain and the other body parts. Calcium plays a role in cardiovascular function and muscle movement, too.

Calcium can be found in many natural foods and manufactured supplements. But do you know how much calcium per day is allowed? 

The average adult needs 1,000 mg of calcium per day. The amount increases to 1,200 mg per day for women over the age of 50 and men over the age of 71.

In the case of calcium deficiency, the safest and easiest way to treat or prevent calcium deficiency is to add more calcium to your diet! This article brings you the top high-calcium foods that you should start munching on right away. 

Why Do We Need Calcium? 

Calcium is essential for nearly every process in the body! Here are some reasons why we need calcium:

• Strengthen Bone Health
• Improve Cholesterol Values
• Boost Cardiovascular System
• Blood Pressure Control
• Lower Risk of Colorectal Adenomas
• Improve Cellular Function
• Decrease the Risk of Kidney Stones
• Impairment of the Kidneys

What Happens When We are Calcium Deficient?

A person with a calcium deficiency may experience:

• Muscle problems
• Extreme fatigue
• Nail and skin symptoms
• Osteopenia and osteoporosis
• Severe PMS
• Dental problems
• Rickets
• Depression
• Decrease Absorption of Certain Medications
• Increased Risk of Prostate Cancer
• Increase Risk of Cardiovascular Disease

10 Top High Calcium Foods

Read ahead to know what food causes high Calcium:

#1 Yoghurt

Yogurt is one of the best sources of calcium and is calcium-rich food for bones that provides up to 34% of the DV on 1 cup (245 grams) consumption. In addition, yogurts contain vitamins B6 and B12, potassium, riboflavin, and magnesium. In fact, plain yogurt has got higher calcium than Greek yogurt. However, Greek yogurt is a great way to earn extra protein.

#2 Cheese

Cheese ranks high among the calcium-rich foods for bones. Especially the Parmesan cheese has the most calcium with 242 mg — or 19% of the DV — per ounce (28 grams). This is because the human body absorbs the calcium in dairy products more quickly than that from non-dairy calcium-rich foods.

#3 Almonds

It is proven that of all nuts, whole almonds are among the highest calcium-rich foods for bones. Just 23 nuts can deliver as much as 6% of the DV. Almonds are also packed with fiber, magnesium, healthy fats, and vitamin E. Almonds are one of the best non-dairy calcium-rich foods because one cup of almonds serves more calcium than a cup of cow’s milk. 

#4 Seeds

Seeds are one of the top high calcium foods as well as the nutritional powerhouse. Seeds like sunflower seeds, poppy seeds, celery seeds, sesame seeds, chia seeds, flax seeds, dried lotus seeds, hemp seeds, pumpkin seeds, squash seeds, and many more are non-dairy calcium-rich foods you can intake regularly. 

#5 Beans and Lentils

Beans and lentils are rich in calcium, which makes them a great source of fiber and protein. They’re also low in saturated fat, making them an important food for those trying to lower their cholesterol. According to the USDA, beans and lentils contain about 1 gram of dietary fiber for every 100 calories — more than any other vegetable group.

#6 Leafy greens

Leafy green vegetables are the one that is vegetables high in calcium. One cup of chopped kale or collard greens provides nearly half your daily recommended intake of this mineral — even if you don’t eat any dairy products or meat. Other good sources include broccoli, bok choy, cabbage, spinach, and Swiss chard.

#7 Milk

Milk is another top high calcium food. A cup of milk contains about 300 milligrams of calcium, which is more than half your daily recommended intake (400 milligrams). It’s also an excellent source of vitamin D, which helps promote strong bones and teeth.

#8 Figs

Figs are one of the top high calcium foods and the powerhouse of nutrients but low in calories. Figs offer a variety of potential health benefits. Figs are a good source of both calcium and potassium. These minerals can work together to make figs calcium-rich foods for bones. In fact, one 100-gram, i.e., a one-cup serving of figs, delivers 20% of the calcium needed in your body. 

#9 Broccoli

Broccolli, the “Crown Jewel of Nutrition”, provides 47 mg of calcium in 100 gm serving. Besides, a cup of frozen broccoli has 87 mg of calcium. Broccoli got its nickname as it contains a healthy amount of fiber, high levels of vitamins, and is low calories. Broccoli is among the vegetables high in calcium and also is calcium-rich food for bones. 

#10 Orange

Oranges are fruits rich in calcium and are one of the top high-calcium foods. However, if you want to go for non-dairy calcium-rich foods, then consuming one large orange cup will do the job as it contains 74 mg of calcium.