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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Maintaining strong bones is key for a healthy lifestyle. Calcium plays a major role in bone health. Let’s explore the best calcium-rich foods to help keep your bones strong and healthy!
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Milk, yogurt, and cheese are among the best sources of calcium. One cup of milk provides around 300 mg of calcium, making it easy to meet daily requirements.
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Dark leafy greens like kale, spinach, and collard greens are packed with calcium. A single cup of cooked kale contains nearly 180 mg of calcium.
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Some foods like cereals, plant-based milk (soy, almond), and orange juice are fortified with calcium. These options are excellent for vegans or those avoiding dairy.
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Tofu is not just a great plant-based protein but also a calcium powerhouse. Choose calcium-set tofu, which can offer up to 350 mg of calcium per serving.
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Canned sardines and salmon (with bones) are rich in calcium. A serving of sardines provides about 370 mg of calcium, plus heart-healthy omega-3s.
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Almonds are a great snack option, and they also offer around 75 mg of calcium per ounce. They’re a nutritious way to boost calcium intake while on the go.
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These tiny seeds are nutrient-dense, providing about 180 mg of calcium per 2 tablespoons. Sprinkle them on smoothies or yogurt for an extra calcium boost.
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Whether you prefer dairy, greens, or plant-based options, there are plenty of calcium-rich foods to choose from. Incorporating these into your diet will help ensure strong bones and a healthy life!
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