top 10 calcium rich foods

Top 10 Calcium Rich Foods | Calcium Benefits and Side effects

Calcium is an important mineral. In this article, you are going to know about top 10 calcium rich foods and calcium benefits and side effects. Recent research shows that we only get one-third of calcium what we need for good health. So, read the article into the last line.

Why is calcium important?

Deficiency of calcium can lead to numbness of the fingers and toes, muscle cramps, seizures, lethargy, loss of appetite and abnormal rhythms of the heart. Although, most of the peoples are not conscious about calcium importance. Calcium deficiency is the most common cause of osteoporosis.

Related article: How to fight osteoporosis naturally

Calcium benefits and side effects

Calcium benefits: Calcium is essential for human life. It has an important role to make stronger the bones and teeth. Also, it’s essential to driving messages along the nerves; it helps to muscles bonding and regular heart-beats. Additionally, calcium is extremely important to boost the immune system and the secretion of certain hormones and enzymes.

Calcium side effects: Remember that excess calcium (especially from supplements) can lead to kidney stones, calcification of soft tissues. Also it can increase the risk of vascular diseases such as strokes and heart attacks. Need 800-1,200 mg calcium daily for an adult.

Here is a List of Top 10 Calcium Rich Foods

Dried herbs

Dried herbs are the excellent source of calcium. Although dried herbs are used very little in large quantities. Adding them to all sauces, soups and stews is an excellent way to get more calcium in the diet. Additionally, it has a very high level of antioxidant properties than other foods. The research found that many dried herbs have remedial benefits and these can be used as anti-diabetic, anti-carcinogenic, and heart-protective.

Green leafy

Green leafy vegetables are a good source of calcium, either it raw or cook. Therefore, we have listed it in the list of top 10 calcium rich foods. Turnip greens provide the highest amount of calcium, with 190 mg (19% DV) per serving of 100 grams or 105 mg (10% DV) in a cup, minced. It is followed by dandelion greens that provide 103 mg (10% VD) per cup, Kale 9% VD per cup, Mustard greens 6% VD per cup, and cabbages 5% VD per cup.

Yogurt, milk and other dairy products

Low-fat dairy products provide a little more calcium than products made with whole milk. Low-fat yogurt provides the highest amount of calcium, with 183 mg (18% DV) per 100-gram serving, 415 mg (42% DV) per cup. Skim milk provides 306 mg (31% DV) per cup, and whole milk provides 276 mg (31% DV) per cup.

Brazil Nuts

Possibly the largest of all nuts, Brazil nuts are an excellent source of calcium. Brazil nuts provide 160 mg (16% DV) of calcium per 100-gram serving, 213 mg (21% DV) per cup, and 45 mg (4% DV) per ounce (approximately 6 nuts).


The herring is a food rich in vitamin D, which helps in the absorption of calcium. Herring provides 74 mg (7% DV) of calcium per 100 grams, 106 mg (11% DV) per steak or 63 mg (6% DV) per 3 oz.


Almonds are an excellent source of calcium whether roasted or in the form of butter. It provide 266 mg (27% DV) of calcium per 100 g, 367 mg (37% VD) per cup or 74 mg (7% VD) per ounce (approximately 22 almonds).

Flax seeds / flaxseed

Best known for their omega 3 fats, flax seeds also provide calcium with 255 mg (26% VD) per 100 g serving, 428 mg (43% VD) per cup, and 26 mg (3% VD) per tablespoon. However, although ground or whole flax seeds provide calcium, refined linseed oil does not contribute any of this mineral.


The amount of calcium in the cheese depends on the type and washing but Parmesan is the cheese with the highest calcium content with 1,376 mg per serving of 100 g (138% VD), 386 mg (38% VD) per ounce and 69 mg ( 7% DV) per spoonful.

Seeds of sesame / sesame

Seeds of sesame provide more calcium when roasted, with 989mg (99% DV) of calcium per 100g serving, 277mg (28% VD) per ounce or 88 mg (9% VD) per tablespoon. Sesame butter (Tahini) provides approximately half the amount of calcium with 426 mg (43% VD) per 100 g serving, 119 mg (12% VD) per ounce, and 64 mg (6% VD) per tablespoon.


Tofu is very common in Asian foods, especially Chinese food. Fried tofu provides 372 mg (37% DV) of calcium per 100 g, 104 mg (10% VD) per ounce or 48 mg (5% VD) portion in a 13 gram piece. Tofu prepared with calcium sulphate can provide much higher levels.

Here we describe the top 10 calcium rich foods and our next article will come with calcium benefits and side effects. Till then you may read more on government website, they have written about calcium in diet

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