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6 Calcium Rich Foods You Should Add To Your Diet

Ms. Ayesha Nasir

5 min read

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Calcium rich foods can help in the management of calcium deficiency or low levels of calcium. Calcium plays an essential role in the human body. It helps build and maintain strong bones and teeth, regulates muscle contractions, and facilitates nerve function.

A calcium-rich diet is vital for your overall health and well-being. It is the most abundant mineral in the human body and is primarily found in the bones and teeth. It provides them with strength and structure. Calcium is involved in a range of other bodily functions, including nerve transmission and blood clotting.

You can get calcium through dietary sources such as dairy products, leafy green vegetables, nuts, and fortified foods. The body tightly regulates calcium levels through hormones such as parathyroid hormone and vitamin D, which help maintain optimal calcium balance.

To know more about the best calcium rich foods, keep reading the article!

Calcium Rich Foods

If you want to increase calcium intake through diet, here are the top calcium rich foods you can incorporate into your daily diet to meet your daily calcium requirements:

1. Milk and Dairy Products

Dairy products, including milk, cheese, and yogurt, are excellent sources of calcium. Just a cup of milk can give you 300 mg of calcium. Cheese and yogurt are versatile dairy ingredients used in many Pakistani dishes. For example, one ounce of cheddar cheese contains around 200 mg of calcium, and one cup of yogurt contains approximately 250 mg of calcium.

Milk and dairy products also contain other essential nutrients, such as protein, vitamin D, and phosphorus, which are critical for bone health. If you are lactose intolerant, do not consume dairy products or try lactose-free milk if you are lactose-intolerant. You can still get your daily calcium requirement from other sources, such as fortified plant-based milk and calcium-fortified tofu.

2. Leafy Green Vegetables

Leafy green vegetables are low in calories and an excellent source of calcium. Some of the best leafy green vegetables for calcium include kale, collard greens, bok choy, and spinach. One cup of cooked kale contains approximately 180 mg of calcium, while one cup of cooked collard greens contains around 266 mg of calcium.

One cup of cooked bok choy contains approximately 160 mg of calcium, and one cup of cooked spinach contains about 240 mg of calcium. In addition to calcium, leafy green vegetables are rich in vitamins A, C, and K, folate, and iron, which are essential for overall health.

3. Fortified Cereals

Fortified cereals are an excellent source of calcium, especially for those who do not consume dairy products. Many brands of breakfast cereals are fortified with calcium, making it easy to meet your daily calcium requirement.

One cup of calcium-fortified cereal can contain between 200 and 1000 mg of calcium, depending on the brand. Check the nutrition labels to ensure that the cereal is fortified with calcium. It is also vital to monitor the sugar in the cereals as it can lead to weight gain

4. Soybeans and Tofu

Soybeans and tofu are full of calcium, particularly for those who follow a plant-based or vegan diet. Soybeans are high in calcium, and when processed into tofu, the calcium content becomes even more concentrated.

A single serving of tofu can provide a significant amount of daily calcium requirements. In addition to being rich in calcium, soybeans, and tofu are also low in fat and a good source of protein, making them a healthy addition to any diet. Soy products also contain isoflavones, which have potential benefits for bone health. Adding soy-based products into the diet can increase calcium intake, promote bone health, and support overall well-being.

5. Fish

Fish can provide a substantial amount of calcium, especially when eaten with bones. Small, oily fish such as sardines, anchovies, and salmon are high in calcium because their bones are soft and edible. Eating fish with the bones intact can provide a significant amount of calcium to the body.

Additionally, fish is a good source of vitamin D, which is essential for calcium absorption in the body. Vitamin D helps the body absorb calcium from our diet and is necessary for the proper development and maintenance of healthy bones. Consuming fish regularly as part of a balanced diet can help increase calcium intake and promote overall bone health.

6. Almonds

When it comes to consuming calcium, nuts are the best source, and almonds are on the top. Almonds are a delicious and nutritious snack rich in calcium. One ounce of almonds (approximately 23) contains around 75 mg of calcium. Almonds are also a great source of protein, fiber, and healthy fats, making them an excellent addition to any diet.

What is Calcium Deficiency?

Calcium deficiency or hypocalcemia is defined as low or below normal levels of calcium in the blood. A calcium deficiency can lead to many health problems, including osteoporosis, muscle weakness, and neurological disorders. Conversely, excessive calcium intake can also have adverse health effects like kidney stones and hypercalcemia.

Therefore, it is essential to maintain a balanced and adequate calcium intake to ensure optimal health and well-being. Daily calcium intake varies depending on age and gender.

For adults aged 19 to 50 years, the recommended daily intake of calcium is 1000 milligrams (mg). For women over 50 and men over 70, the recommended daily intake is 1200 mg of calcium.

To maintain a healthy level of calcium in your blood it is important to add foods rich in calcium to your diet.

Symptoms of Calcium Deficiency

Following are the common symptoms of calcium deficiency:

1. Osteoporosis and Fractures

The most common symptom of calcium deficiency is osteoporosis, which is a condition that causes bones to become weak and brittle. It occurs when the body does not have enough calcium to maintain bone density and strength. Calcium is vital to keep your bones in good shape.

The bones become weaker and more prone to fractures if your body lacks calcium. People with a family history of bone problems should consult an orthopedic surgeon in Lahore to know how to keep their bones strong.

2. Muscle Cramps and Spasms

Calcium plays a critical role in muscle function, and a calcium deficiency can cause muscle cramps and spasms. Calcium is essential for muscle contraction and relaxation, and when calcium is low in your body, it can cause muscle cramps and spasms. They are more common in the legs, feet, and back and can be painful and uncomfortable. If you have these signs, check for calcium or vitamin deficiencies.

3. Tooth Decay

Calcium is vital for dental health as it keeps your teeth strong. Teeth are made up of calcium and other minerals and need a constant supply of calcium to remain healthy. Low calcium levels can cause the teeth to become weak and brittle, which may lead to tooth decay and gum disease.

4. Numbness and Tingling

Low calcium can cause numbness and tingling in the hands and feet. A calcium deficiency can cause nerve damage and dysfunction because calcium is essential for nerve function. It can lead to numbness and tingling in the hands and feet, which can be uncomfortable and painful.

5. Fatigue and Weakness

Calcium is also crucial for energy production as it energizes the body to get through the day. A calcium deficiency can cause fatigue and weakness. Calcium is essential for the function of the mitochondria, which are responsible for producing energy in the body. Lower calcium can impact daily activities and quality of life as you may lack energy.

6. Mood Changes and Depression

Low levels of calcium can also have an impact on mood and mental health. Calcium is involved in regulating neurotransmitters which are essential for communication between brain cells. Lack of calcium can cause changes in mood, such as irritability, anxiety, and depression.

These symptoms can have a significant impact on daily life and overall well-being. A doctor may recommend supplements to help alleviate these symptoms and increase calcium intake.

Addressing the underlying cause of calcium deficiency, such as nutritional deficiencies or an underlying medical condition, can improve your health. Seeking medical advice is crucial if you are experiencing persistent changes in mood or other symptoms of depression.

7. Abnormal Heartbeat

Calcium is responsible for the functioning of the heart muscles, such as contraction and relaxation. It helps regulate the electrical impulses that control the heartbeat, and a deficiency can disrupt this process, leading to an abnormal heart rhythm or arrhythmia.

A dip in calcium levels can cause the heart to beat too slowly, fast, or irregularly. It can result in symptoms such as palpitations, shortness of breath, dizziness, and chest pain. In severe cases, an abnormal heart rhythm due to low calcium can lead to life-threatening complications such as cardiac arrest.

A healthcare provider may help restore normal heart rate levels and prevent further complications. Seek medical attention if you experience any symptoms of an abnormal heart rhythm, especially if you have a history of heart disease or other risk factors.


Calcium is an essential mineral that plays a vital role in many physiological functions in the body. You can fulfill your calcium needs by eating diverse foods. While dairy products have a high amount of calcium, you can also consume calcium from plant-based food too.

Calcium deficiency can lead to numerous symptoms and health problems, including osteoporosis, muscle cramps and spasms, tooth decay, numbness and tingling in the hands and feet, fatigue and weakness, mood changes, and depression. Consume enough calcium rich foods or consider supplements to prevent calcium deficiency and maintain optimal health.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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