How To Add More Calcium Into Your Diet?

How To Add More Calcium Into Your Diet?

Calcium is among the fundamental minerals that are required for the healthy functioning of the body. In modern day life, many people do not have enough of it in their daily intake and suffer from calcium deficiency.

Bone calcium is usually used as a garage area to enter calcium into the bloodstream whilst it is wanted. Calcium is needed for a lot extra than bone fitness.

Ingesting calcium-rich foods makes it feasible for our whole body to carry out smooth and efficient nerve transmittance, blood coagulation, hormone biological processing, and muscle compression.

The body will acquire calcium from the bones as needed, so often that the bones are definitely remodeled approximately every ten years.

The main foods abundant in calcium are dairy merchandise like cheese, milk, and yogurt. There are also non-dairy origins are also high in calcium such as seafood, leafy greens, legumes, dry fruit, tofu, and many others are also good sources of the mineral.

Therefore, vegans and vegetarians can also fulfill their daily requirement of calcium as it is not only confined to dairy products like the majority believes.

One can consume these foods in their daily diets in many different forms with the help of many recipes available online


What Are The Best Sources of Calcium?

There are many ways you can incorporate more calcium into your diet. Make sure to consume 3-4 of the following foods to get enough of the mineral into your diet in order to boost your health and be more healthy:

Soy Products

Soy products like soybeans, soy milk (non-fat) and soy milk (sugarless) are some of the fine assets of calcium. A cupful of poached soybeans incorporates approximately 175 milligrams of calcium.

Soybeans are not only delicious however may be used in different dishes. Tofu is great food for masses inclined to stay smart and in shape. At the same time as on a food regimen, you can combine your daily food with tofu consumption to infuse eating and dieting routine with truthful quantities of calcium.


Soy nuggets also fall within the list of calcium wealthy ingredients. You can add up soy nuggets to your each day meal. It will increase the quantity and overall quality of the meal.


Almonds are a rich source of calcium. You can put and fill up your plate with a handful of these crispy nuts and increase the nutritional value of your dish. You can also roast them a bit with a tinge of salt and bite on them.

30 grams of nuts contain 1,000 milligrams of calcium content. It accounts for the daily value of calcium for the respective reference amount of nuts.

You could combine almonds along with your fish or meat too to present your dish. Almonds can regularly be mixed with a glass of milk to provide you the best amount and needs of each day calcium.

If you are a person who likes to work out, then it can be an excellent meal addition to nutrition as well as for regular diet routine.

Green Leafy Vegetables

Vegetables ought to usually form part of your normal diet. In terms of spinach, we always remember how Popeye the sailor used to consume it to emerge as stronger.

Spinach is a very good supply of calcium. Must add spinach in daily salads, in curries, and even in soups. A cupful of baked spinach will come up with about 250 milligrams of calcium.


Thus, it is high time to comply with Popeye’s regulations. Moreover, other than soups or salads spinach can be blended with different continental foods too. Spinach can be blended into food dishes to offer you a great boost of calcium and different nutrients.


One cupful of cooked Broccoli, approximately 156 grams of Broccoli, gives you about 63 milligrams of calcium. Broccoli is not simply good resources of calcium but is very good for your fitness too.

If you are on a weight-reduction plan, you need to try to encompass broccoli in your will help you maintain your weight as well as provide you with your everyday needed calcium boost.

In case you are on a weight loss diet, then broccoli is the only vegetable that you ought to surely eat.

Sesame Seeds

Sesame seeds have extensive usage in meals. They can be roasted a bit and sprinkle over meat or chicken dishes. They can also be mixed with veggies due to the fact they have got a completely specific taste.

Beside this sesame seeds can be utilized as a coating for various snacks. About half a cup of sesame seeds will provide you with 500 milligrams of calcium. So, don’t miss and begin using sesame seeds for your regular meals proper away.


Softer cheese tends to have much less calcium content. Many other types fall within the range, offering about 20 percent of calcium. As an introduced bonus, the calcium in dairy merchandise is more effectively absorbed by using your body that while it comes from plant sources.

Many kinds of cheese are also packed with protein, which includes cottage cheese. These types of cheese are clearly low in lactose, making them simpler for humans with lactose impatience to digest.

Dairy has additional fitness blessings as well. The latest look at it shows that dairy might also lower the risk of the coronary heart ailment.

Some other studies found that eating cheese daily is linked to a decreased danger of metabolic syndrome which increases the risk of coronary heart disorder, stroke and diabetes type 2.

It is important to consider that complete-fats cheese is also excessive in fats content and calories. Most cheeses additionally have a little sodium, which some human beings are sensitive too.

Citrus Fruits

Even as this citrus fruit is first-rate regarded for its rich vitamin C content, one big orange also offers 74 milligrams of calcium. You can also prepare an Asian-style salad by combining it with a portion of spinach, almonds, barbequed chicken, and salad dressing according to taste.

Canned Salmons

Sardines and preserved salmon are rich in calcium thus making it fit for human consumption. A 92 gram tin of sardines offers 35 percent of the RDI, and 3 oz. of tinned salmon with bones have 21 percent portion of it.

This oily fish also offers protein and omega-3 fatty acids which are beneficial for coronary heart diseases, brain, and skin. Whilst there are chances that seafood can contain mercury, small fishes inclusive of saltwater fishes have comparatively low levels of it.


Dried raw figs provide you with a humongous 162 milligrams of calcium, easily regarded as a rich fruit supply of calcium.

Figs provide low-level of energy, with 100 grams of fresh figs providing most effective 74 calories. It makes them the best preference for some individuals particularly.

Calcium is a crucial mineral. You can get it through enough dairy products as they have a tendency to be the highest in it. There are also plenty of different resources, a lot of which are plant-based.

Additionally, calcium-rich food could prove effective to impart you with the goodness of nutrients, minerals, and fibers too. Try to include calcium in your daily food intake. Eat healthy, exercise,  and check in with your doctor from time to time.


Hilary Jensen

Hilary is a Food Science and Nutrition graduate with specialization in diet planning and weight loss. She enjoys reading and writing on Food, Nutrition, Diet, Weight Loss, and General Health.

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