Foods Rich in Calcium for Healthy Bones & Teeth

December 13, 2015

Oranges

The vitamin C in oranges is good for your immune system, but oranges are also an incredible source of bone-strengthening calcium. Fresh-squeezed orange juice is a great way to start your day, but for the most health benefits, consume the entire orange (minus the peel, of course). One orange account for about 6% of the calcium the average person needs for the day.

Serving Size (1 orange), 60 milligrams of calcium (6% DV), 62 calories

Kale

You might think of kale as little more than a garnish, but as it turns out, just a cup of healthy raw kale contains 90 milligrams of calcium, adding up to about 9% of the daily recommended value. If you’re not sure how to eat an entire serving of these delicious dark greens, start by tossing a handful into your salad. You can also add it to soups, put it on a burger, or sauté it with olive oil and garlic as a fantastic side dish.

Serving Size (1 cup), 90 milligrams of calcium (9% DV), 34 calories

Almonds

Nuts and seeds aren’t the first thing most people think of when they’re looking to increase their calcium intake. But think again: a half-cup serving of tasty almonds contains 183 milligrams of calcium, or 18% of the recommended value for the day. In addition to helping strengthen your bones, almonds promote weight loss, colon health, and heart health.

Serving Size (1/2 cup), 183 milligrams of calcium (18% DV), 412 calories

Sardines

Sardines often come packed in a tin, which is appropriate because these little fish are packed with all kinds of vitamins and nutrients. Sardines have been demonstrated to prevent certain cancers, reduce inflammation, lower cholesterol, and promote bone health. They have a high calcium content, making them a great addition to your diet if you’re looking to protect yourself from degenerative bone disease and osteoporosis.

Serving Size (3 oz. canned in oil, with bones),325 milligrams of calcium (33% DV), 185 calories

Swiss cheese

Milk, cheese, and other dairy products are known for providing your body with essential calcium. Chief among them is Swiss cheese. A single slice accounts for 22% of the daily recommended value of calcium. As with most cheeses and dairy products, remember to enjoy it in moderation, as the calories can add up quickly.

Serving Size (1 slice, or 1 oz.), 220 milligrams of calcium (22% DV), 106 calories

Dried Figs

Dried figs have a unique look and taste, but that’s not the only reason to love them. Just two of these sweet and healthy treats provide your body with 55 milligrams of bone-healthy calcium, accounting for almost 6% of the average person’s daily need. They’re also a great source of potassium and fiber, making them a great addition to a balanced diet.

Serving Size (2 dried figs), 55 milligrams of calcium (6% DV), 40 calories

Soybeans

Soybeans often rate at the top of the list when it comes to health foods. They’re a great source of many vitamins and minerals that are essential to good health, including protein, iron, and fiber. And if you’re concerned about calcium, soybeans are a fantastic way to boost this essential mineral in your diet. They have a high concentration of calcium and isoflavones, which are crucial to bone health and can increase bone density.

Serving Size (1/2 cup), 131 milligrams of calcium (13% DV), 388 calories

Chia Seeds

The ancient Chia seed is a super food that has helped the health of many generations and cultures. They provide numerous health benefits, including reducing blood pressure, reducing arthritis pain, promoting weight loss, and more. The big surprise might be that Chia seeds are also a great source of calcium. A mere tablespoon provides 8% of the recommended daily value of bone-strengthening calcium. Even the word “Chia” is from the ancient Mayan word for strength.

Serving Size (1 tablespoon), 80 milligrams of calcium (8% DV), 70 calories

White Beans

White beans are known by many for their high fiber, but they bring several other health benefits to the table with folic acid and other essential vitamins. Just a half cup of these subtly flavorful legumes provides about 100 milligrams of calcium, enough to fulfill 10% of your recommended intake for the day. Beans are versatile and delicious, so it’s easy to incorporate them into any meal.

Serving Size (1/2 cup), 100 milligrams of calcium (10% DV), 125 calories

Sunflower Seeds

Sunflower seeds are a viable source of calcium, and they have many other health benefits along with strengthening your bones. They are known to improve heart health, reduce inflammation, prevent against some forms of cancer, and protect your skin from ultraviolet radiation. Enjoy them in moderation due to their calorie count, but overall they’re a great addition to a healthy and high calcium diet.

Serving Size (1/2 cup), 45 milligrams of calcium (5% DV), 373 calories