Foods Highest in Calcium for Healthy Bones
21. Brazil Nuts
Brazil nuts are an incredible health food unique to the wild Amazon forest. Fortunately, you can find them for sale in most grocery and health food stores. These delicious nuts are large in size and packed with calcium. They provide 213 milligrams of calcium per one-cup serving. Be sure to enjoy them in moderation, as they also carry a higher calorie count than some other high calcium food choices.
Serving Size (1 cup), 213 milligrams of calcium (21% DV), 872 calories.
When buying tofu, be sure to check the label and make sure you’re picking up a brand that’s made with calcium sulfate. Just a single ounce of fried tofu provides about 100 milligrams of calcium, contributing 10% to the daily recommended amount. Many people need time to get used to the taste, but this super food is worth it. Tofu tends to take on the flavor of whatever you’re cooking it with, so don’t be afraid to experiment with your favorite meals.
Serving Size (1 oz.), 100 milligrams of calcium (10% DV), 76 calories.
When enjoying your next salad, toss in a handful or two of tasty arugula. You know it’s healthy because of its rich, dark green color. Just one cup of arugula packs about 125 milligrams of calcium. Make a large salad with lots of arugula, or add raw spinach into the mix for a super salad that’s jam-packed with nutrients.
Serving Size (1 cup), 125 milligrams of calcium (13% DV), 6 calories.
24. Sunflower Seeds
Sunflower seeds are a viable source of calcium, and they have many other health benefits along with strengthening your bones. They are known to improve heart health, reduce inflammation, prevent against some forms of cancer, and protect your skin from ultraviolet radiation. Enjoy them in moderation due to their calorie count, but overall they’re a great addition to a healthy and high calcium diet.
Serving Size (1/2 cup), 45 milligrams of calcium (5% DV), 373 calories.
Flaxseed is arguably the easiest and healthiest food you can add to your diet. Many nutritionists recommend consuming about one to two tablespoons of milled flax seed throughout the day. Fortunately, this versatile health food is easy to incorporate into your diet: sprinkle it over a salad or cereal, mix it in your favorite juice, or add it to a smoothie for starters, but the list goes on and on.
Serving Size (1 tablespoon), 30 milligrams of calcium (3% DV), 53 calories.
Like other kinds of fish, herring is a great source of healthy fats, vitamins, and minerals such as calcium. One fillet, or about 143 ounces, provides 110 milligrams, equating to around 11% of the calcium the average person should consume per day. The protein in herring promotes muscle repair and development, and the calcium boosts your bone health. It’s also known to improve heart health and cholesterol.
Serving Size (1 fillet, or 143 ounces), 110 milligrams of calcium (11% DV), 290 calories.
Calcium is most often associated with bone health, and it’s essential in preventing osteoporosis, bone loss, and degenerative bone disease. It’s also an important factor in many other aspects of health, so make sure you’re getting enough calcium in your diet by adding any number of calcium rich foods to your plate each day.
Read more Calcium Fact Sheet here