Top 10 Calcium-Rich Foods to Strengthen Bones Naturally

Are you always looking for ways to get enough calcium to keep your bones strong and your body healthy? Calcium is not just important for bones - it's vital for teeth, muscles, nerves and overall well-being.  ¹

While many people rely on supplements for their daily calcium needs, natural food sources are always the better choice. Nature has given us ample calcium-rich food sources that are better absorbed and far better than supplements. In this article, we’ll share the top 10 calcium-rich foods that not only strengthen your bones but also support overall health.

Why Calcium Is Crucial for Bone Health

Our bones and teeth are primarily made up of calcium minerals. Around 99% of your body’s calcium is stored in the skeleton, providing structure and hardness. ² As you age, your body naturally loses bone mass, making it vital to increase your calcium intake. Lack of calcium in the body can lead to osteoporosis, a condition where bones become weak and brittle, increasing the risk of fractures. ³

The Recommended Dietary Allowance (RDA) for calcium varies by gender and age. But for most adults, the RDA is about 1,000 to 1,200mg per day. ⁴ It is also essential to pair calcium intake with vitamin D for better absorption of calcium by the bones. ⁵

Top 10 Calcium-Rich Foods to Strengthen Bones Naturally

1. Dairy Products

Milk, cheese, yoghurt and other dairy products are popular foods high in calcium. These products are also often fortified with vitamin D, which is essential for calcium absorption. Dairy products are also high in protein, which supports muscle strength and repair. 

One cup of milk provides 300 mg of calcium, and an ounce of cheese provides 200 to 300 mg of calcium. Choosing low-fat options of these dairy products ensures that the saturated-fat intake is low, while the calcium levels are not compromised. ⁶

Tip: You can add cheese to your salads and have smoothies with yoghurt to boost your calcium intake. Simply consuming a glass of milk daily can also give a quick calcium boost.

2. Leafy Green Vegetables

Leafy green vegetables like kale, spinach, bok choy and collard greens are very good natural sources of calcium. These leafy greens are also rich in magnesium and Vitamin K. ⁷ Together, these two vitamins work with calcium to improve bone strength. Spinach is calcium-rich, but it contains oxalates that may hinder calcium absorption. ⁸ Hence, you should also include other leafy greens like kale or bok choy in your diet to get calcium from other sources.

Tip: The best way to have leafy greens is to steam them lightly to avoid killing all the nutrients. Steaming lightly also reduces the oxalate content, making calcium more absorbable. 

3. Almonds

Almonds contain 264 mg of calcium per 100 gms. They also contain healthy fats, fibre, and Vitamin E. ⁹ Fortified almond milk is a tasty way to enjoy a calcium-rich drink, especially if you want to avoid dairy. Almonds make an easy, portable snack option offering a multitude of benefits, including bone and heart health. 

Tip: Almonds can be enjoyed as almond milk. The easiest way to incorporate almonds into your diet is to sprinkle chopped almonds over oatmeal, yoghurt or on your salads and desserts. 

4. Sardines and Salmon (with Bones)

Sardines and salmon are two fish varieties which are high in calcium. Canned sardines and salmon with edible bones rank the highest in natural calcium food sources. Around 100 gms of sardines provides over 300mg of calcium, along with omega-3 fatty acids that help to reduce inflammation in the body and support heart health. Sardine bones are soft and edible, making them easy to add to your daily calcium requirements. ¹⁰

Tip: The best way to enjoy sardines is to mash them slightly with olive oil, lemon, herbs and spices to make a nutrient-packed sandwich spread. 

5. Tofu and Soy Products

Tofu is one of the best calcium foods for vegetarians and vegans. In most tofu brands, about half a cup contains roughly 200 mg of calcium. ¹¹

Tip: Stir-fry tofu along with some vegetables or add it to your soup bowls to get a protein and calcium boost. 

6. Fortified Plant-Based Milk

Many plant-based milk options, like soy, rice milk, oat, or almond milk, are fortified with Vitamin D and calcium to make them nutritious and good dairy alternatives for people who are vegan or lactose-intolerant. ¹² 

Tip: This milk can be had directly or mixed with additives like sugar or different flavours for added taste.

7. Beans and Lentils

Black kidney beans, white beans, lentils and chickpeas contain moderate amounts of calcium, but these are also rich sources of magnesium, plant-based protein, and potassium. ^{13, 14} These minerals together work to help reduce calcium loss through urine, thereby protecting bone mass. 

Tip: Use beans in soups, salads, or as a base for spreads like hummus to add plant-based calcium to your meals.

8. Broccoli

Although broccoli does not have as much calcium as dairy products, it is still a very bone-friendly vegetable. Rich in calcium and Vitamin C, broccoli is also essential for collagen production. ¹⁵ Broccoli is also rich in antioxidants and low in calories. 

Tip: Broccoli can be enjoyed in different ways, including in soups, salads or by simply roasting them with some herbs and salt. 

9. Seeds

Seeds like chia, poppy, sesame, etc, are very nutrient-dense. Around 100 gms of sesame seeds provides around 962 mg of calcium, while chia seeds provide around 631 mg of calcium per 100 gms.  They are also full of antioxidants, healthy fats and fibre. ^{16, 17}

Tip: Sesame seeds can be slightly toasted and sprinkled over toasts and salads. Chia seeds can be mixed with smoothies, milk shakes or added to salads. 

10. Oranges

While oranges do not contain as much calcium as dairy products or tofu, they do contribute in different ways. Oranges can be consumed as fortified orange juice, providing up to 300 mg per cup. ¹⁸ Oranges are high in Vitamin C, which helps in collagen production. Collagen is an essential part of bones and connective tissue. ^{19, 20}

Tip: Oranges can be consumed fresh as a fruit or in juice form. 

Tips to Maximise Calcium Absorption

• Pair with Vitamin D: Calcium is absorbed better by the bones if it is paired with Vitamin D.  Try to get ample sunlight exposure. You can also consume foods like mushrooms, fatty fish and fortified milk to enhance calcium absorption. 
• Limit High-Sodium Foods: Excess salt in the diet leads to increased calcium loss through urine. 
• Limit Caffeine and Soda: High caffeine intake may reduce calcium absorption as well. 
• Spread Calcium Intake Throughout the Day: Rather than completing your calcium needs in one meal a day, it is better to spread your calcium intake throughout the day, a little in every meal. Your body absorbs calcium better in smaller doses. 

Who Should Focus on Calcium-Rich Diets?

While every individual should ensure an intake of 1,000–1,200mg of calcium per day, there are some groups of people who should focus more on their calcium intake. These people are more prone to calcium deficiency. They are: 

• Postmenopausal women
• People with lactose intolerance
• Vegans and vegetarians
• Individuals at risk of osteoporosis
• Growing children and teenagers
• Pregnant and breastfeeding women

When to Consider a Calcium Test?

A calcium test becomes necessary if you are experiencing certain symptoms, including tingling in your fingers, muscle cramps, bone pain, and frequent fractures. All these conditions may occur due to a deficiency in calcium. Your doctor may recommend a Serum Calcium Blood Test to determine whether you are getting enough calcium every day or if there is an underlying issue.

Conclusion

Eating a calcium-rich diet ensures you get the nutrients your bones need to maintain strength and density. Whether you prefer dairy, leafy greens, nuts or seafood, there is a calcium-rich natural food option to suit every taste and lifestyle. 

However, if you experience persistent bone discomfort, your doctor may suggest some diagnostic tests. These include tests like LifeCell’s Advanced Bone Test, which can offer valuable insights into what's causing the discomfort, helping your healthcare provider to give an accurate diagnosis and treatment. 

FAQs

1. How to increase calcium naturally?

You can naturally increase your calcium intake by eating foods rich in calcium. These include beans, leafy greens, dairy products, seeds and nuts. Combine these with vitamin D sources for better absorption. 

2. What food has the highest calcium?

Food items like calcium-set tofu, certain cheeses and sardines with bones have a high amount of calcium content. 

3. Which fruit is rich in calcium?

Oranges and figs contain a notable amount of calcium, with figs offering around 65 mg per two medium pieces. 

4. How can I increase calcium in my bones fast?

If you want to increase the calcium content in your bones fast, you must combine calcium-rich foods with adequate Vitamin D and indulge in strength training exercises. 

5. What are the symptoms of a calcium deficiency?

Calcium deficiency in the body is often indicated by brittle nails, tingling sensations, weak bones, frequent fractures and muscle cramps.