Calcium is the most abundant mineral in the body. Almost 99% of the body’s calcium is stored in the structure of the bones health.

Bones are quite literally the support system of the body.They are living thing and they need food so that they can grow and be healthy. to keep your bones healthy and strong you should consume food that contains nutrients. Examples of these nutrients include Calcium rich foods, Phosphorus, Magnesium, Potassium, and Zinc. These nutrients are required in specific quantities so that they can perform their functions. Insufficient intake of these nutrients can make your bones health weak and prone to diseases such as osteoporosis. While the amount you’ll need depends on various factors, everyone is able to benefit from eating calcium-rich foods, limiting foods that deplete calcium rich foods, and becoming enough magnesium and vitamins D and K-nutrients which help calcium do its job.

These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones health, getting plenty of calcium and vitamin D may slow the disease and prevent fractures. Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these foods for healthy bones.

Calcium Rich Foods

Calcium Rich Foods

List of the Calcium Rich Foods


Spinach is good for your bone health and contains several minerals. Among the minerals includes Calcium rich foods, Iron, Potassium, vitamin A, and fiber. One serving of spinach will give you 25% of Calcium you need in a day to keep your bones healthy.


High in protein and containing healthy bacteria for your gut, yogurt is said to offer 400 mg of calcium in a single serving. Choose non-fattening flavoured yogurt for a satisfying and healthy snack. Besides milk and yogurt but dairy products like cheese is also a good dose of calcium rich foods.


Figs score big in regards to calcium department, but you’ll need to go with dried figs in order to get these benefits. Dried figs have a higher concentration of everything fresh figs contain, including calcium rich food, potassium, fiber, and sugar.Figs can help you bring your blood pressure down thanks to the potassium they contain. They are also a rich source of fiber, to help keep you regular, and keep you at a healthy weight thanks to an improved digestive system.


Just because cheese is full of calcium rich food doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation. Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

Calcium Rich


Citrus fruits like oranges are not only rich in calcium rich food but also contain vitamin D that is essential to absorb the calcium in the body. Have it as a fruit or squeeze out its juice and have it as a breakfast.


Milk has more than ten healthy nutrients that are good for your health. These nutrients includes vitamin B6, Magnesium, Calcium rich food, vitamin A, fat and Potassium. All these nutrients are vital for bone health formation. Fat-free cup of milk gives you 30% of Calcium you require in a day. Milk can also be fortified to increase its nutritional value.

Leafy greens

Many vegetables, especially the leafy green veggies, are rich sources of calcium rich food. Opt from spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms or toss all of them into a salad.