Calcium Rich Diet

Calcium rich diet is important because it's the most plentiful mineral found in the human body and is one of the most important minerals. Calcium helps form and maintain healthy teeth and bones. Eating a calcium rich diet and maintaining proper levels of calcium over a lifetime can help prevent osteoporosis.

Our bodies require a calcium rich diet for building strong bones and teeth,clotting blood, sending and receiving nerve signals, squeezing and relaxing muscles, releasing hormones and other chemicals, and keeping a normal heartbeat.

Food List

Vegetables and calcium rich leafy greens:

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw, steamed, sautéed, or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish.

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard

Turnip greens

Brussels sprouts


Crimini mushrooms


For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Herbs and spices:

For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.

Dairy products

Yogurt, cheeses, and buttermilk contain a form of calcium that your body can absorb easily. Whole milk (3% or 4% fat) is recommended for children up to age 2. Adults and children over the age of 2 should drink low-fat (2% or 1%) or skim milk and other diary products.

Other foods:

Additional sources in a calcium rich diet include Salmon and sardines canned with their soft bones, tofu, oranges, almonds,Brazil nuts, sesame seeds, tahini, blackstrap molasses, and sea vegetables. There are also calcium-fortified foods such as cereals and orange juice.

Recommended Intake

The preferred source of calcium is calcium rich diet foods such as the ones listed above however, some people will need to take calcium supplements.

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.


0 - 6 months: 200 milligrams per day (mg/day)

7 - 12 months: 260 mg/day

Children and Adolescents

1 - 3 years: 700 mg/day

4 - 8 years: 1,000 mg/day

9 - 18 years: 1,300 mg/day


19 - 50 years: 1,000 mg/day

50 - 70 years:

Men - 1,000 mg/day

Women - 1,200 mg/day

Over 71 years - 1,200 mg/day

Pregnancy and Breast-feeding

14 - 18 years: 1,300 mg/day

19 - 50 years: 1,000 mg/day

Up to 2,500 - 3,000 mg a day of calcium from dietary sources and supplements appears to be safe for children and adolescents, and 2,000 - 2,500 mg a day appears to be safe for adults.

How much calcium are you getting from a calcium rich diet?:

8-ounce glass of milk = 300 mg of calcium

2 ounces of Swiss cheese = 530 mg of calcium

6 ounces of yogurt = 300 mg of calcium

2 ounces of sardines with bones = 240 mg of calcium

6 ounces of cooked turnip greens = 220 mg of calcium

3 ounces of almonds = 210 mg of calcium

Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for ones that also contain vitamin D.

Eating a balanced diet that includes food from the calcium rich diet list can help prevent calcium deficiency.