Calcium Food Items For A Balanced Diet

1. Milk

One of the finest, most accessible, and popular sources of calcium is Milk. Besides, it is a good source of protein, vitamin A, and vitamin D

2. Yogurt

Yoghurt, another dairy product, is an excellent source of calcium, protein, phosphorus, potassium, vitamins B2 and B12

3. Cheese

Perhaps the most tasteful entry to the list of calcium rich foods, cheese is a great source of protein and calcium

4. Almonds

Almonds contain the highest amount of calcium among all the nuts. They are also rich in fibre, healthy fats, protein, magnesium, manganese, and vitamin E.

5. Chia Seeds

Chia seeds are rich in plant-based omega-3 fatty acids and also contain boron, promoting bone health. It is popularly considered one of the best foods high in calcium

6. Sunflower Seeds

Another excellent non-dairy source of calcium, sunflower seeds also contain magnesium, vitamin E, and copper, nutrients, which together promote bone health

7. Kale

This green leafy vegetable is rich in antioxidants and loaded with calcium. Another benefit of consuming kale is that it is low in calories

8. Broccoli

Broccoli, another member of the cruciferous family, is rich in nutrients that help prevent various types of cancer. It is also one of the calcium rich foods known to nutritionists

9. Pulses and Beans

A traditionally rich source of protein, fibre, and micronutrients is also loaded with iron, zinc, folate, magnesium, and potassium

10. Amaranth

Amaranth is a highly nutritious pseudocereal, the leaves and seeds of which are loaded with magnesium, manganese, phosphorus, and iron among others

11. Sesame seeds

These little seeds, which are a staple of many cuisines worldwide, are super rich in calcium 100 gms of sesame seeds contain 975 mg of calcium

12. Dried Figs

Dried figs boast of a higher calcium quantity than other dried fruits, while possessing ample amounts of potassium, vitamin K, antioxidants and fibre


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