calcium rich food

Calcium Rich Food.

Calcium is really important for our body. In fact, in our body calcium is comparatively more than any other mineral. Calcium-rich food benefits our body in the following ways :

  • It ensures a healthy alkaline pH level.
  • It protects cardiac muscles.
  • Aids in controlling blood pressure.
  • Helps in maintaining optimal body weight.
  • It prevents premenstrual depression.
  • It strengthens bones and prevents osteoporosis.
  • It reduces the risk of colon cancer and kidney stones.


Usually, a large percentage of the population doesn’t meet their calcium requirement through their diet.

The main foods rich in calcium are milk, yogurt, and cheese. However, many non- dairy sources are also rich in calcium.

So, here are the 8 most common calcium-rich food many of which are non-dairy.

1. Seeds.

Some seeds are high in calcium as seeds are tiny nutritional powerhouses. For example poppy, sesame, celery, and chia seeds.

Seeds are also rich in protein and healthy fats. For example, chia seeds are rich in plant-based omega 3 fatty acids, 9 grams of poppy seeds contains 126 mg of calcium.


2. Cheese.

Most cheeses are excellent sources of calcium. Many types of cheese are also packed with protein such as cottage cheese. Diary may also have additional health benefits. A recent study suggests that it may lower the risk of heart disease. One more study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke, and type 2 diabetes.


3. Yogurt.

Yogurt is a rich source of calcium. It is also rich in probiotic bacteria which have many health benefits. Yogurt also contains phosphorus, potassium, and vitamins B2 & B12. Yogurt with lower fat may be the better source for calcium.

While Greek yogurt delivers extra protein to your diet but lesser calcium than regular yogurt.

A study mentioned that eating yogurt improves metabolic health. People who eat yogurt have lower risks of heart disease such as 2 diabetes and heart disease.


4. Beans and Lentils.

Beans and lentils are high in fiber, protein, and micronutrients. They also have lots of iron, zinc, magnesium, and folate. Some of their varieties also have a decent amount of calcium.

Interestingly, beans are one of the reasons why plant diets are healthy.

A study suggests that beans may lower cholesterol levels and helps in reducing the risks of type 2 diseases.

beans and lentils

5. Almonds.

Among all nuts, almonds calcium are the highest in calcium. Almonds are also good I fiber, protein, and healthy fats. Also, they are an excellent source of manganese, magnesium, and vitamin 3. Eating nuts may help in reducing blood pressure, body fat, and risks of other metabolic diseases.


6. Whey Protein.

Whey protein is found in milk and it has many numbers of health benefits. It is an excellent protein source and has quickly digested amino acids. According to several studies, whey rich diet helps to weight loss and improve blood sugar control. Whey is also rich in calcium.

whey protein

7. Some Leafy Greens.

Dark leafy greens are incredibly healthy and some of them are high in calcium. Spinach, collard green, and kale are some that have a good amount of that mineral.

leafy greens

8. Milk.

Milk is one of the best calcium sources. It is cheaper in comparison to all. Either whole milk or non-fat milk both are the rich in calcium. Also, milk is a good source of protein, Vitamin A and Vitamin D. After cow milk, goat milk is another excellent source of calcium.





Calcium is an important mineral that you may not be getting enough of. With dairy products, other sources also exist which are rich in calcium and many of them are plant-based. You can easily meet your calcium need by having all these mentioned foods in the article.

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