Calcium is an essential mineral for maintaining healthy bones and teeth, as well as for the

proper functioning of the heart, muscles, and nerves. Here is a list of calcium-rich foods
across various categories:

Dairy Products

1. Milk: Cow's milk and fortified plant-based milks (such as almond, soy, and rice
milk).
2. Cheese: Parmesan, cheddar, mozzarella, and other hard cheeses.
3. Yogurt: Regular, Greek, and fortified varieties.

Leafy Greens and Vegetables

1. Kale: Especially cooked kale, which makes calcium more bioavailable.

2. Broccoli: High in calcium and other essential nutrients.
3. Spinach: Rich in calcium, though it also contains oxalates which can inhibit calcium
absorption.
4. Collard Greens: A good source of absorbable calcium.

Fish and Seafood

1. Sardines: Particularly those canned with bones.

2. Salmon: Especially canned salmon with bones.
3. Shrimp: Contains a moderate amount of calcium.

Legumes and Nuts

1. Almonds: High in calcium and healthy fats.

2. Beans: White beans, black beans, and chickpeas.
3. Tofu: Especially calcium-set tofu.

Fortified Foods

1. Fortified Cereals: Many breakfast cereals are fortified with calcium.

2. Fortified Orange Juice: Often fortified with calcium and vitamin D.
3. Fortified Plant-Based Milks: Almond, soy, and other plant milks are often fortified
with calcium.

Other Sources

1. Sesame Seeds: High in calcium and can be added to various dishes.

2. Chia Seeds: Excellent source of calcium and other nutrients.
3. Amaranth: A grain that's rich in calcium.

Tips for Maximizing Calcium Absorption

 Pair with Vitamin D: Vitamin D enhances calcium absorption. Spend time in

sunlight and consume vitamin D-rich foods like fatty fish, fortified dairy products,
and egg yolks.
  Limit Oxalates and Phytates: Foods like spinach, rhubarb, and whole grains contain
substances that can inhibit calcium absorption. Moderation and combining with other
calcium sources can help.
 Balance Sodium and Protein Intake: High sodium and excessive protein can cause
calcium loss. Aim for a balanced diet.

Incorporating a variety of these calcium-rich foods into your diet can help you meet your
daily calcium needs and support overall health.

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