Top 9 Calcium-Rich Foods (That Boost Your Bone Health)


Calcium is an essential mineral thus help to keep your bones and teeth strong. Moreover, it is important to perform many functions such as carry the messages between the brain and another part in your body.

In addition, calcium helps to release harmonics and enzymes. You can consume a certain amount of calcium through supplements and foods.

Let us see what are the causes, symptoms and deficiency diseases caused by calcium.

Calcium Deficiency Causes:

The causes of calcium deficiency may include

  1. Not having a sufficient amount of calcium
  2. Consumption of heavy alcohol and coffee
  3. Digestive disorders
  4. Deficiency of vitamin D
  5. Hormonal changes(especially in women)

Calcium Deficiency Symptoms:

The symptoms of calcium deficiency may include

  1. Joint and Muscle pain
  2. Frequent fractures
  3. Growth delays in children
  4. Weak (or) Brittle nails
  5. Tooth decay

Calcium Deficiency Diseases:

1) Dental problems:

Calcium helps to treat your teeth and bones healthy. Having enough calcium maintain to reduce the risk of dental problems such as teeth to loosen, gum diseases and tooth decay. Young children need more calcium to develop strong teeth and bones.

In addition, calcium plays an important role to keep up the muscle function properly. In fact, osteoporosis not only affects bones but it may also cause the jaw bone to become weak and damaged.

2) Osteoporosis:

Osteoporosis is a common disease in adults. It decreases your bone density and makes your bone to more fragile.  Hormone-related conditions such as hyperthyroidism and hyperparathyroidism increase the risk of osteoporosis symptoms.

Consuming too much salt and caffeine leads to calcium loss through urine. In this case, certain foods such as dairy products, dark green leaves and calcium supplements promote healthy bone growth and reduce the risk of osteoporosis.

The recommended intake of calcium depends upon your age and gender. Here we help to find calcium dietary intake for children and adults per day.

Recommended Daily Dietary Allowance:

  • Infants: 0-12 months: 200mg-260mg
  • Children: 1-3 years old-700mg
  • Children: 4-8years old-1000mg
  • Children&teens: 9-18 years old-1300mg
  • Adults: 19-50 years old-1000mg
  • Women: 51-70 years old-1200mg
  • Men: 51-70 years old-1000mg
  • Adults (women and men):71 and over:1200mg

3) Hypocalcemia:

Low levels of calcium can cause hypocalcemia. It affects the nervous system and bones. Insufficient calcium makes your bones week and fracture. For this reason, teenagers and young adults to have blood calcium levels in the range of (8.8-10.7mg/dl).

In addition, other causes such as vitamin D deficiency, stress, infections, and anxiety increase the risk of hypocalcemia. Calcium rich-foods and multivitamins help to treat your osteoporosis, hypocalcemia and other health risks.

4) Preeclampsia:

Preeclampsia is a serious medical condition during pregnancy, it develops high blood pressures and kidney problems. Furthermore, we can identify this disease by swelling within the face, hands and feet. In general, 1 in 20   pregnant women may be suffering from preeclampsia.

Having enough amounts of calcium supplements can (1000 mg a day or more) reduces the risk of preeclampsia.

Top 9 Calcium-Rich Foods:

1) Milk For Bone Health:


One cup of cow milk ( 200-250 ml) contains 270-350 mg of calcium. In addition, milk also the cheapest source of proteins and vitamins. Having milk can able to reduce the risk of osteoporosis symptoms in adults. Milk can work as a vehicle to transport a sufficient amount of calcium to the bones. Furthermore, goat milk also an excellent source of calcium.

2) Spinach For Strong Bones:Best-Spinach-rich-food

The antioxidant and anticancer properties of spinach rich in vitamins and proteins. One cup of spinach has 250mg of calcium. Vitamin K in spinach helps to strengthen your bones and increase the density of bones. Moreover, spinach plays a major role in protecting muscle tissues and maintaining healthy teeth.

The beta carotene in spinach improves your eyesight and immune system. In addition, having enough spinach can able to reduce the risk of osteoporosis symptoms and various kinds of cancer.

You may Read: How to remove pimples and pimple marks in 2 days

3) Green Beans:


Green beans naturally help to increase your calcium and vitamin D levels. One cup of fresh green beans contains 37 mg of calcium. The silicon in green beans helps to improve your bone regeneration and overall bone health but it also available in rare foods.

Additionally, the high fiber content of green beans reduces the risk of colon cancer and heart strokes.

4) Sunflower Seeds:


Sunflower seeds are high in proteins, copper, magnesium and calcium, these minerals help to prevent your bone mineral density loss. 100g of sunflower seeds contains 78mg of calcium and 21 g of protein. In general, Proteins play an important role in the regeneration of cells.

In addition, low cholesterol qualities of sunflower seeds can able to manage your diabetes and cardiovascular diseases so we can use these roasted and salted seeds as nutrition snacks. Remember, if you have a kidney disorder, don’t add these seeds in your diet.

5) Almonds:


Almonds are packed with vitamins, minerals and nutrients. The calcium and phosphorus in almonds help to boost your bone and teeth health .1/4th  cup of almonds have 96 mg of calcium. Regular consumption of almonds can able to reduce your cholesterol levels and prevent cancer. According to a recent survey, unsweetened almond milk may help to reduce your weight loss.

Apply the mixture of almond oil, lemon juice and honey to reduce the signs of aging and revitalize your skin.

6) Cheese:


Cheese is the best food for bone and joint health. It is high in calcium and vitamin B.100 grams of mozzarella cheese contains 78% of calcium. In general, the calcium in cheese helps to the strengthening of bones and vitamin B aids to the distribution of calcium. Other benefits include improving your brain function and immune system.

For growing children, using cheese is the best source of calcium. The other minerals in cheese help to keep your mind relaxed.

7) Sweet Potatoes:


Sweet potatoes contain a high amount of fiber, potassium, calcium and other minerals. One medium-sized sweet potato (130g) has 4% of calcium. The calcium in sweet potatoes helps to development of healthy bones. For this reason, try to add sweet potatoes in your regular soups and other desserts.

The natural antioxidant and anti-inflammatory properties of sweet potatoes help to heal your wounds and provide relief from joint pains. Additionally, sweet potatoes are the best food to reduce the risk of cancer and other chronic diseases.

8) Salmon:


Salmon is a great source of calcium and vitamin D.85 grams of salmon with bones have 21% of calcium. The protein and calcium in salmon can able to protect your bone health and prevent joint damage. Consuming salmon per week may improve your thyroid function and blood levels of selenium. The several B vitamins in salmon help to control your heart health and blood pressure.

Furthermore, consuming salmon is an inexpensive way to treat your other health risks.

9) Oranges:


Oranges are rich in vitamin C, calcium and potassium thus help to promote bone formation and improve your joint health. One large orange contains 74milligrams of calcium. The regular consumption of orange juice can able to manage your cholesterol levels and reduces the risk of heart diseases.

Moreover, oranges play an important role to improve your immune system. The folate in orange juice is needed for your DNA synthesis and fetal growth. Having orange juice reduces the risk of kidney disorders and prevents weight gain.


In this article, we discussed calcium-rich foods to boost your bone health, as well as causes, symptoms and deficiency diseases caused by calcium. These calcium-rich foods can able to treat your bones and teeth. Meanwhile, these foods reduce the risk of osteoporosis and dental problems. In addition, calcium-rich foods improve your immune system, thyroid and brain functions.

Researchers focused on 12 studies covering a total of participants. Supplement vitamin D if needed If you are already experiencing early signs of ED, it’s possible cialis that taking some of the foregoing steps will get you back on track. levitra malaysia The growing problem with fake medications Health experts are seeing cialis an increase in the number of counterfeit pills.

Scroll to Top