10 Calcium-Rich Foods To Add To Your Diet For Stronger Bones

Calcium-rich foods are an essential part of life. Calcium is an essential mineral which plays an integral part in developing strong bones and teeth as well as managing blood pressure, hormone levels and nerve function.

Your daily calcium needs can be met through various food sources, including dairy products and milk products, however for optimal absorption it’s best to consume whole food sources that contain high bioavailability calcium such as fruits and vegetables.

1. Dairy Products

Calcium-Rich Foods
Dairy Products

Milk and dairy products are essential parts of a nutritious diet for people of all ages, but especially so for children and adolescents as their bones develop. A diet rich in calcium-rich dairy products may help prevent osteoporosis later in life.

Dairy products contain high bioavailable calcium and vitamin D levels that play a crucial role in bone health and development. Furthermore, dairy products also provide other important nutrients, including protein, phosphorus and magnesium that may also aid bone growth and development.

However, the effect of dairy consumption on bone mineral density (BMD) in children and adolescents may depend on serum vitamin D levels. A higher intake was linked with greater BMD for both femoral neck and lumbar spine BMD among subjects who had normal 25(OH)D concentrations than among those deficient.

2. Green Vegetables

Green Vegetables
Green Vegetables

To build stronger bones, the best source of calcium-rich foods to include in your diet are dairy products like milk and cheese – they contain ample calcium!

Green vegetables, particularly dark leafy varieties like kale and collard greens, are another great source of calcium, while also boasting magnesium – essential to bone health.

These vegetables are an excellent source of Vitamin K, which may reduce your risk for osteoporosis. Beware foods containing oxalates that prevent your body from effectively absorbing calcium.

3. Beans


Beans Beans provide plenty of calcium and potassium, both of which may help you build stronger bones and muscles and stave off osteoporosis later.

Beans are packed with protein, an important bone-building nutrient. Plus, their magnesium content makes for easier absorption of calcium and potassium!

Nuts provide essential folate to expectant mothers and nursing women.

To maximize calcium absorption from beans, soak or cook them in water for several hours prior to incorporating into soup or stew – this helps remove phytates which prevent absorption by your body. Or add them directly as ingredients until tenderness.

4. Fruits


Dry fruits develop from one ovary of a single flower; pineapples, pears and raspberries are examples. Aggregate fruits consist of mass drupelets derived from multiple carpels in one flower’s ovary.

Fruits can help maintain bone health as they contain calcium, vitamin D and vitamin K – three essential elements. Furthermore, fruits help balance out pH levels in blood to lower acidity in the body which could otherwise weaken bones over time.

5. Sesame Seeds

Sesame Seeds
Sesame Seeds

Calcium is essential for strong bones, teeth and muscles as well as protecting your heart and blood vessels. Although cow’s milk is an abundant source of calcium, other foods also can contribute to bone health and strength.

Sesame seeds are an excellent source of calcium and other essential minerals such as magnesium, iron, zinc and phosphorus.

These tiny seeds provide an abundance of protein essential for building muscle mass, oil, mineral ash, fiber, soluble carbohydrates and phytate – as well as B vitamins and dietary minerals such as calcium, iron, manganese and zinc.

Sesame seeds provide numerous cardiovascular system benefits due to their abundance of monounsaturated fatty acids. These beneficial fatty acids improve cholesterol levels, potentially helping prevent heart disease and strokes; regulate blood sugar, improve insulin sensitivity and are an excellent source of tryptophan which promotes mental well-being by producing serotonin and supporting serotonin production.

6. Broccoli


Broccoli is an alkalizing and nutrient-rich vegetable packed with calcium, vitamin C, vitamin K and phosphorus – and magnesium which aids your body in more effectively absorbing these essential elements.

Broccoli offers numerous health advantages, such as supporting bone strength and decreasing risk for osteoporosis and related bone disorders. Furthermore, broccoli also possesses anti-cancer properties.

Consuming broccoli regularly may also lower your risk of skin cancer. Its high antioxidant content protects skin against UV radiation exposure – one of the main sources of damage and cancer in general.

Sulforaphane, a bioactive compound found in cruciferous vegetables like broccoli, is thought to possess anti-cancer properties and could help regulate diabetes patients’ blood sugar levels as well as prevent breast cancer in women undergoing treatments for their disease.

7. Tofu


Tofu is an excellent source of calcium and a tasty addition to various meals. Additionally, it serves as an ideal protein alternative for vegetarians and vegans alike.

Numerous soy-based products contain calcium and vitamin D to promote bone health, with some even being non-GMO certified.

One cup of bok choy provides 74 mg of calcium while only providing 9 calories per serving.

Leafy greens are an excellent source of phosphorous, essential for absorbing calcium. Furthermore, vitamin K helps your body regulate calcium and build strong bones.

Tofu contains iron, which is needed for normal muscle function and hormone release. Furthermore, tofu also boasts ALA omega-3s that may help to reduce inflammation and support cardiovascular wellbeing.

8. Almonds


Almonds are an excellent source of calcium, magnesium, phosphorus and other essential nutrients that promote bone health. Furthermore, almonds help the body absorb calcium from other sources for maximum bone strength throughout life.

Studies have demonstrated that people who regularly consume an ounce of almonds are significantly less likely to develop osteoporosis or fractures later in life.

9. Green Peas

Green Peas
Green Peas

Green peas are an excellent source of calcium and protein, not to mention being high in folate and iron content – two nutrients essential for pregnancy.

Green peas are packed with fibre, helping promote digestive health.

These tiny legumes are an excellent source of potassium and magnesium – essential minerals for bone and muscle health.

Beans contain phytates that interfere with our bodies’ ability to absorb calcium from food; you can reduce this phytate content by soaking the beans for several hours prior to boiling in water.

10. Calcium-Fortified Drinks

Calcium is one of the body’s most abundant minerals, making it essential for bone development and maintenance, blood pressure regulation, hormone levels management, nerve transmission and muscle functions.

Calcium plays a pivotal role in maintaining heart rhythm regulation and controlling blood vessel formation; however, getting sufficient amounts through a typical diet may prove challenging.

Dairy products such as milk, cheese and yogurt can provide you with essential calcium sources when combined with green vegetables in your daily meal plan. Plus they’re high in protein so can help meet the daily recommended allowance of vitamins and minerals!

If dairy isn’t your thing, many non-dairy options contain calcium and vitamin D – including juices, breakfast foods, soy milk/rice milk beverages, cereals/snacks/breads.

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