A human body needs calcium for healthy bones. In addition to the bone health, calcium is also beneficial for the functioning of muscles and nerves. Calcium is also important in transmitting messages via nerves, contraction of muscles and release of some important hormones. Today we bring you some of the food items that are a rich source of calcium.

Milk 

1 cup of milk contain 280mg of calcium

The first source to strike our mind while thinking about calcium intake is milk. It is a rich source of calcium and is easily available and absorbable.

Sardines

1 cup of sardines contains 569 mg of calcium

It is undoubtedly the best option for non-vegetarian people. The small and salty fishes will add taste and nutrients to your pasta and salad.

Orange

1 Orange contains 60mg of calcium

This is another rich source of calcium. It contains calcium along with Vitamin D which will be very good for bones, nerves and muscles.

Soy Milk 

1 cup Soy Milk contains 60 mg of calcium

People believe that only dairy products are a rich source of calcium. Soy milk is a contradiction to all these statements. It is a very rich source of calcium as well as Vitamin D.

Almonds

1 Cup roasted almonds contain 457 mg of calcium

This is one of the richest sources of calcium. Along with calcium, it also contains protein. Almonds are also helpful in curing and preventing heart diseases and increases memory.

Bok Choy

1 Cup of Bok Choy contains 75 mg of calcium

If you don’t like dairy products but you want to take calcium then bok choy is one of the best options for you. This green leafy vegetable is also known by the name of Chinese Cabbage. Along with calcium, it also contains vitamin A and C.

Yogurt

1 serving is equal to 400 mg of calcium

This is another dairy product which is an alternative to milk. It is available in flavors and contains healthy bacteria and calcium.

Green Leafy Vegetables 

1 Bunch of green leafy vegetables contains 336 mg of calcium

Green leafy vegetables are a rich source of fiber, calcium and other important minerals. Along with fiber and calcium, they also contain potassium and magnesium. Some of the mineral-rich green vegetables are spinach, broccoli, kale, etc.

Cheese

1 cup diced cheese= 951 gm of calcium

Consuming cheese is easy as well as healthy. This is one of the must-have ingredients for many of the snacks thus making snacks healthier and delicious.

Figs

1 Cup dried fig= 242 mg of calcium

This fruit is very helpful in strengthening the bones. Other than this, figs are helpful in making the heartbeat steady and also helpful in maintaining muscles functioning.

These are some of the calcium rich food items which you can add to your daily diet.