10 Superfoods that help increase calcium

Nov 17, 2023

By: Ayush Mehrotra

Calcium helps in the formation and maintenance of strong and healthy bones

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Dairy products

Milk, cheese, and yogurt are excellent sources of calcium. They also provide other essential nutrients like vitamin D, which aids in calcium absorption.

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Leafy Greens

Dark, leafy greens such as kale, collard greens, and broccoli are rich in calcium. These vegetables are not only nutritious but also low in calories, making them a great addition to any diet.

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Sardines and Salmon

Fatty fish like sardines and salmon are not only high in omega-3 fatty acids but also provide a good amount of calcium. Canned fish with bones, such as salmon, offer an extra calcium boost.

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Tofu and Tempeh

Tofu and tempeh are plant-based sources of calcium that are particularly beneficial for individuals following a vegetarian or vegan diet. These soy products are versatile and can be incorporated into various dishes.

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Nuts and Seeds

Almonds, chia seeds, and sesame seeds are rich in calcium and can be easily added to meals or snacks. They also provide healthy fats and additional nutrients.

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Fortified Foods

Many food products, such as certain types of plant-based milk (like almond or soy milk), orange juice, and cereals, are fortified with calcium. Check the labels to ensure you're choosing products with added calcium.

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Beans and Lentils

Beans and lentils are not only excellent sources of plant-based protein but also contain a good amount of calcium. Incorporating these into soups, salads, or main dishes can contribute to your daily calcium intake.

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While cheese falls under the dairy category, it deserves a separate mention for its concentrated calcium content. Parmesan, mozzarella, and cheddar are among the cheeses with higher calcium levels.

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Oranges and Figs

Certain fruits, such as oranges and figs, provide a decent amount of calcium. Including these fruits in your diet can be a sweet way to enhance your calcium intake.

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Low-Fat Yogurt

Yogurt, especially the low-fat or Greek varieties, is rich in calcium and probiotics. Probiotics contribute to gut health, while calcium strengthens bones, making yogurt a double-benefit food.

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