20 calcium-rich foods to add to your menu

In this article, you will learn about 20 foods rich in calcium that can improve your diet, with their benefits and include them in your daily life.

Although the calcium being essential for our health, it is not produced in our body, being a mineral that is mainly concentrated in bones and teeth.

Since there is no production of this mineral, we need to consume foods that have a source of it. Therefore, we will bring here a list with 20 foods rich in calcium and make your menu more balanced!

1/20 Calcium-rich foods- Milk

Certainly one of the best known sources of calcium, milk It has a wealth of this mineral, but it is not the one with the highest concentration of calcium.

However, as it is full of derivatives, offers several possibilities for ingesting the nutrient into the body, also having vitamins (A and B) and other nutrients, such as potassium, phosphorus, zinc and magnesium.

2 – Yogurt

Of milk derivatives the yogurt It can be richer in calcium than milk itself. Thus, 200 ml can already absorb up to 430 mg of the mineral.

Eating yogurt is an alternative in cases of milk consumption restrictions and you can eat it daily. In addition, yogurt balances the protein in your body, providing more than a glass of milk. whole milk.

3 – Orange

To the oranges They are known for being a source of vitamin C, preventing flu and colds. However, few people realize that it is one of the foods richest in calcium.

For example, in 100 ml of the fruit, we obtain about 40 mg of calcium. Enjoy a orange juice It is a good recommendation, in addition to being able to eat the fruit naturally, because the segment contains more minerals than drinking juice.

4 – Oats

A oat It is a great cereal because it has incredible nutritional properties. It contains nutrients such as phosphorus, zinc, magnesium, and iron.

In addition, it has fiber, protein and B vitamins all in a single food.

5 – Dark green leaves

From the Chinese chard The arugula, to the dark green leaves They are options rich in calcium. These foods also provide us with different nutrients so that our body functions much better.

These are: fiber, antioxidants, vitamins A, E and B complex, and also iron.

6/20 Foods rich in calcium – Kale

From these leaves we will talk about the cabbage which is not rich in calcium, but is also one of the most beneficial leaves. To give you an idea, 100 grams of this food extracts an average of 130 mg of calcium.

Cabbage is a source of iron and helps to satisfy hunger – perfect in cases of diets and those who want to lose weight. Also rich in vitamins B and E, and proteins.

7 – Chickpeas

At the chickpea Every 100 g contains 120 mg of calcium. Its advantage is the feeling of fullness that this legume offers, in addition to contributing to intestinal flow and being a source of protein.

8 – Spinach

As well as kale and chickpeas, spinach It is composed of phytates and oxalates. That is why sautéing it can increase the bioavailability of calcium.

But you can vary a lot, doing creams, omelets, or risottos. In fact, the stalk It is an option to make full use of it. It is essential to vary between the vegetable options, eating one on a day and varying on the other days.

9/20 foods rich in calcium – Egg

O egg being a common ingredient and a great source of calcium, it would not be left out of this list.

Since it contains so many other components that are essential to the body, including protein, vitamins A, D, E, K and B complex, and many minerals.

10/20 Foods rich in calcium – White beans

O white beans, with 200 mg of calcium in just 100 grams. That is, practically half of its nutritional value is in calcium!

Proteins and antioxidants also make up this food and prevent numerous evils. Therefore, include this type of bean on your menu, at least once a week.

11 – Soy

It is soy that has 90 mg of the nutrient in a 100 g serving, flour or soy milk concentration much more calcium. If you happen to consume 100 g of flour or milk you will be ingesting 280 mg of calcium.

12 – Broccoli

Considered a superfood, broccoli It is one of the biggest sources of calcium, containing fiber, vitamins A, C, K and B complex, and a low calorie index, in addition to being an antioxidant, and has minerals such as iron and potassium.

13 – Pisces

Of the fish, the sardine and the salmon which have excellent calcium levels, and there are several ways to consume them in recipes and even raw, such as sushi.

In the case of sardines, they are rich in omega-3, fatty acids, proteins, vitamins (A, D and B12), and minerals.

14/10 Foods rich in calcium – Almonds

Of the oilseeds, the almond It is an essential food to obtain calcium for the body.

Also providing us with good levels of carbohydrates, fiber, antioxidants, fats, proteins, among minerals, such as manganese and magnesium.

15 – Flaxseed

Widely used for people who need to lose weight, linseed It is a food that has calcium in its seeds. Even more so because 100 grams of it contains 200 mg of calcium, a great way to have high calcium levels.

But it is worth noting that it has more calories, the seed also helps control cholesterol and triglycerides, preventing cardiovascular diseases.

16 – Sesame seed

A sesame seed It surprises with its calcium content, on average 500 mg of it in just 100 grams of sesame.

Above all, its consumption is varied, cooked in recipes or made tea It is vitamins. In other words, we are talking about a rich food that is perfect for people who want to eat healthily.

17 – Tofu

Derived from soybeans, the tofu It is an alternative that provides more of this nutrient when compared to milk. Furthermore, it is low in calories and has carbohydrates, fiber, amino acids, proteins and various mineral salts.

18 – Chia

Chia seeds are a good source of calcium, with 556 mg of calcium in 100 g of chia. They also contain omega 3, protein, fiber and iron.

Eating chia is good for our heart, fighting cramps, and also helping the nervous system and the immune system. 

19/20 foods rich in calcium – Hazelnuts

A hazelnut It is also rich in calcium and its consumption is quite varied, with versions in vegetable milk or paste, being the most traditional way of eating it.

20 foods rich in calcium: Onion

One of the most used ingredients in the kitchen, onion It has few calories and is great for strengthening our bones.  

However, its nutrients are supplemented with antioxidants that prevent bone aging and reduce the chances of osteoporosis.

So, which of these rich foods do you eat in your daily life? If not, start including them 20 foods rich in calcium that we just showed here!