"The first wealth is health." R. W. Emerson
"The first wealth is health." R. W. Emerson

10 Calcium-Rich Foods That Can be Part of Your Diet

Why calcium is needed

Why does a person need calcium:

  • Maintain bone health (enough calcium helps reduce the risk of fractures, osteoporosis, and diabetes);
  • Reduction and relaxation of blood vessels;
  • Muscle contraction;
  • Nerve impulse transmission;
  • Secretion of hormones.

Adults need to consume 1,000 mg of calcium per day, and the elderly after 60 years — 1,200 mg per day. However, to consume this substance and assimilate it is not the same. Calcium metabolism occurs with the participation of other nutrients: protein and vitamin D.

To digest it you need to consume enough protein and often be in the sun or choose foods rich in vitamin D.


In an egg-shell contains 2 g of calcium. It weighs about 5 g and in the ground, the state is placed in one teaspoon. You need at least ½ teaspoon ground eggshell. To prepare the powder, wash the shell well. Then boil it for 5 minutes to kill possible bacteria, dry and grind in a coffee grinder to a state of flour.


In 100 g of the product contains 1 184 mg of calcium more than daily value. At the same time, it has a lot of protein (38 g per 100 g of product).

Don’t forget that that cheese is quite a high-calorie product rich in saturated fats. If you eat 100 g of cheese a day, it is better to give up the rest of the fatty foods.


In 100 g of these small seeds contains 997 mg of calcium and 19.7 g of protein.

4.Sardines in oil

Canned sardines are used together with bones. That’s why they got a lot of calcium: 382 mg per 100 g of product. They also contain 25.6 g of protein and 7.8 g of vitamin D (68% of daily value). Calcium in sardines is much less than in the same sesame, due to vitamin D it will be absorbed better.


100 g of almonds contains 216 mg of calcium and 21.9 g of protein. This nut contains a lot of phytic acids, but you can reduce its amount by soaking almonds for 12 hours before use. Do not eat too much: a small handful of almonds, which you can easily eat in five minutes, contains about 250 cal. and in 100 g 581 cal.


100 g of garlic contains 181 mg of calcium and 6.4 g of protein. If you like garlic, often add it to dishes and snacks.


In 100 g parsley 138 mg calcium and 3 g protein. Of course, few people will be able to eat a large bunch of this green, but you can often add it to the dishes. Also in 100 g parsley contains 133 mg of vitamin C, which neutralizes phytic acid.


100 g of milk contains 120 mg of calcium and 3.3 g of protein. Calcium from milk is well absorbed due to lactose, and the protein has the highest absorption coefficient of possible – 1.0.


100 g of hazelnut contains 114 mg of calcium, 15 g of protein and 628 calories. Be careful not to overeat because it is very high in calories.


100 g of cooked soybeans contains 102 mg of calcium and 16.6 g of protein.

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