How To Get Healthier Bones - 10 Calcium Rich Foods To Add To Your Diet Immediately

by Jenna Crawford May 07, 2017

How To Get Healthier Bones - 10 Calcium Rich Foods To Add To Your Diet Immediately

Strong bones are something that everybody wants, but not everyone is born with it. We often neglect our health in exchange for work and leisure causing us to often times compromise the nutrition our bones get. 


Calcium is the most abundant mineral in the body and it is often stored in the structure of the teeth and the bones. Though calcium is abundant in the body, there are still those who suffer from calcium deficiency. 


Calcium deficiency can lead to some illness and pain in the body. It might include numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite and abnormal heart rhythms. Conversely, too much calcium is also not healthy, especially if taken through supplements. Too much calcium intake can lead to kidney stones, calcification of soft tissue and increased vascular diseases such as strokes and heart attacks.


Here’s how to get healthier bones – 10 calcium rich foods to add to your diet immediately:


1.    White Beans

They may be small in size, but they are undoubtedly packed with calcium and iron that is beneficial for the bones. It is not only rich in fiber, but it can help boost metabolism and aid digestion. A cup of white beans contains approximately 161 mg of calcium.


2.    Sweet Potatoes

This root crop is a good source of calcium, potassium and vitamins A and C. A large sized potato contains 68 mg of calcium and is a great substitute for the regular fries. This is a sweet and starchy food that is great for the bones.


3.    Kelp

Kelp is a variety of sea vegetables that are common in Asian dishes. A cup of kelp contains 134 mg of calcium in addition to the fiber and iodine it contains. Kelp can be added to smoothies and juice as a substitute to kale. It can also be added to soups and broth to garner the same benefits. 


4.    Sunflower Seeds

Small but humble sunflower seeds are packed with vitamins and minerals, and that includes calcium for the bones. An ounce of this little seeds contains 20 mg of calcium and other nutrients that the body can benefit. It is also a good source of antioxidant, vitamin E, and copper – a nutrient that supports white blood cell health.


5.    Baby Carrots

The carrots do not only contain vitamin A that is good for the eyes, but it also contains calcium that is good for the bones. Baby carrots can be a substitute for unhealthy snacks. It is packed with vitamins and minerals, and a serving of 15 medium sized baby carrots contain 48 mg of calcium that the body needs.


6.    Broccoli

It may have been your most hated vegetable as a child, but this is for sure one of the healthiest vegetables. It contains nutrients that are essential to the body, such as vitamins A, C, and B6. It is also rich in calcium that will allow the bones to benefit. A cup of cooked broccoli contains 62 mg of calcium that the body needs.


7.    Almonds

Small but mighty, almonds are a potent source of satiating protein and fiber and packed with mono-saturated fats that help lower bad cholesterol levels. Other than that, almonds also contain calcium that is vital for bone nutrition. An ounce of this nuts contains 76 mg of calcium. Almonds can be eaten as an on-the-go snack.


8.    Sardines

Sardines may be small, but they are packed with nutrients. They are one of the healthiest fish that contains calcium. They also contain a hefty amount of omega 3’s and vitamin D. This humble fish contains 321mg for seven sardine fillets.


9.    Kale

Kale is popular among those who want to lose weight because it contains fiber that helps digestion and boosts metabolism. This is also packed with other nutrients, and calcium is included. Almost all green vegetables contain calcium and are essential for healthy bones. A single serving of kale contains 93 mg of calcium or 9% of the daily value that the body needs.


10.    Milk

The number one source of calcium is milk and other dairy products. Milk contains a lot of vitamins and minerals that are essential for the body, but  it also is abundant in calcium. A cup of raw milk contains 300 mg of calcium or 30% of the daily value that the body needs. Other dairy products are also rich in calcium and benefits the bones.



The body’s framework is made of bones and we need our bones to be strong with the help of calcium that we can find from the foods we eat. In this post, we shared with you how to get healthier bones - 10 calcium rich foods to add to your diet immediately.

Jenna Crawford


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