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calcium foods

Strengthen your bones with these calcium foods

Our body is incapable of producing calcium on its own; it must be obtained from external sources such as calcium rich foods or supplements.

Calcium is an essential mineral that helps maintain bone strength. Throughout our lives, we undergo a process of bone restructuring, where old bone tissue is fragmented and replaced with new bone tissue. It is a fundamental component in our bodies, essential for maintaining bone strength and integrity, which helps us reinforce our skeletal system and support overall bone health.

Key Factors for Strong Bones: Calcium, Vitamin D, and More

Numerous essential dietary components play a critical role in nourishing and nurturing bone health. Calcium and vitamin D are at the top of the list among these nutrients. Doctors also recommend the intake of calcium, combining it with vitamin D to enhance absorption in your body.

In addition to calcium and vitamin D, many other vital nutrients like vitamin K, vitamin C, magnesium, and phosphorus support bone health.

Calcium Foods

Calcium is a vital mineral that plays a crucial role in nurturing bone strength, heart health, and nerve function in our bodies. Incorporating calcium-rich foods into our diets is essential to meet our daily requirements.

The best way to get calcium into your body is by eating foods enriched with calcium and engaging in physical activities and weight-bearing exercises from a young age. It will be beneficial for your lifelong bone health, reducing the risk of osteoporosis and related issues as you get older.. 

  • Milk

One of the main elements full of calcium is Milk, it contains 300-400mg of calcium in an 8-ounce serving. 

Including milk in your diet helps maintain bone health for a better future.

  • Yogurt 

Yogurt is another fermentative dairy product full of calcium. When consumed in adequate amounts, it is beneficial for bones and other health issues. One cup of yogurt (about 245 grams) contains 250-350 mg of calcium.

  • Cheese

There are many types of cheese that contain calcium. Hard cheeses, like cheddar or parmesan, tend to have more calcium than softer varieties.

Other calcium-rich foods

Eggs, almond butter, salmon fish, green leafy vegetables like Broccoli, kale, spinach, and collard greens, as well as tofu, oranges, almonds, and soy milk.

Adverse  outcomes of insufficient calcium 

Sometimes calcium-rich foods don't fulfill the requirements of your body, and according to doctor's advice, you must take calcium supplements.

The consequences of inadequate calcium intake vary based on age groups.

Some of the problems in our bones are faced by inadequate calcium intake;

In children

  • Failure to reach average height
  • Risk of Rickets(weak and soft bones)
  • Delayed tooth development
  • Prone to bone fractures 
  • Slowed bone growth

In adults

  • osteoporosis (fragile bones).
  • Muscle weakness
  • Joint problems
  • Risk of falls and fractures
  • Bone pain

Daily Calcium Intake Recommendations:

For Men:

  • Men 19-50: 1000 milligram daily
  • Men 51-70: 1,000 milligram daily
  • Age 71+: 1,200 milligram daily

For Women:

  • Women 19-50: 1,000 milligram daily.
  • Women 51+: 1,200 milligram daily.


You must not exceed the daily limit of calcium, which is 2,500 milligram for individuals aged 19 to 50 years old and 2,000 milligram for those aged 51 years and older."


It is crucial for every age group to consume an adequate amount of calcium through a balanced diet to support bone health and protect oneself from potential consequences caused by calcium inadequacy. If you suspect you have a calcium deficiency or are concerned about your bone health, it is always suggested to consult healthcare professionals who can guide you according to your body's specific requirements and dietary needs


Q1 Are there any side effects of consuming too much calcium?

Ans) Excessive calcium intake through supplements can lead to kidney stones, constipation, and interference with the absorption of other minerals.

Q2 Are there any calcium-rich foods suitable for vegans or lactose-intolerant individuals?

Ans) Yes, vegans and those who are lactose intolerant can still get calcium from plant-based sources like fortified plant milk, leafy greens, tofu, and almonds.

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