Calcium Rich Foods for Stronger Bones

Top 10 Calcium-Rich Foods for Stronger Bones
Maintaining strong bones is essential for overall health, and calcium plays a crucial role in keeping them healthy. Whether you consume dairy or prefer plant-based options, here are the top 10 calcium-rich foods you should add to your diet.

Best Calcium Sources:
Firm Tofu – 683 mg of calcium per 100g (53% DV). A great plant-based source.
Skim Milk – 122 mg per 100g (9% DV). A classic and easily accessible source.
Low-Fat Yogurt – 199 mg per 100g (15% DV). Also rich in probiotics.
Parmesan Cheese – 1184 mg per 100g (91% DV). A powerhouse of calcium.
Cooked Spinach – 136 mg per 100g (10% DV). A versatile leafy green.
Canned Sardines – 569 mg per cup. Also high in omega-3 fatty acids.
Almonds – 457 mg per cup. A nutritious snack with healthy fats.
Dried Figs – 242 mg per cup. A naturally sweet calcium source.
Bok Choy – 74 mg per cup. A crunchy, nutritious green.
Leafy Greens (Kale, Collards, Turnip Greens) – Up to 21% DV per cup when cooked.
Other Notable Calcium Sources:
Fortified Plant-Based Milks (Soy, Almond, Oat) – ~120 mg per 100 ml
Canned Salmon – 181 mg per 3 oz serving
Flour Tortillas – 90 mg per 10-inch tortilla
Canned Baked Beans – 60 mg per 1/2 cup
The recommended daily calcium intake for adults is 1000-1200 mg, and while dairy is a great source, there are plenty of non-dairy options to help you meet your daily needs. Adding a variety of these foods to your diet can improve bone strength and overall health.

Which of these calcium-rich foods do you eat regularly? Let us know in the comments!

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