Top Calcium Rich Foods In India

calcium rich foods

Keeping healthy fit and fine is always considered the priority of those who want to lead a happy and stress-free life. If you want that your work productivity should be higher than other employees at your workplace, then, one thing that you should do is you should include rich calcium foods in your daily diet chart. Your bones will become stronger than before. You will remain energetic and enthusiastic till the end of the day. The rich calcium foods are ideal for healthy nerves and muscles as well.

calcium rich food

Check out the top 10 Indian-rich calcium foods that we have included in this article and also, check out the best dry fruits brands in India.

1. Milk


The first name that comes to our mind when we talk about rich calcium food is milk. It is not only a rich source of calcium but a traditional drink that every mother gives to her child to keep his/her bones strong. In addition to calcium, vitamin A, vitamin D, and protein are also found in milk. Hence, if you want to be away from age-related problems like osteoporosis, then, you should drink a glass of milk every day. You will get 306-325 mg of calcium if you drink 237 ml of cow’s milk. Have a look at India’s top and best desi ghee brands.

2. Almonds


Start your day with almonds and get the flow of energy in your whole body. Almonds are considered one of the most nutritious nuts that you should include in your diet mandatorily to get health benefits. They lower blood pressure. Therefore, they keep you away from the risk of cardiovascular disease. Not only this, almonds are used as brain memory enhancer products.  Furthermore, you will get the benefits of protein, magnesium, manganese, and vitamin E by eating almonds daily.

3. Yogurt


Are you looking for any tasty rich calcium food that will help you recover from the calcium deficiency soon? Then, you should choose yogurt. The presence of probiotics (beneficial bacteria) increases its virtues. It boosts your immune system and you will be able to save yourself from diseases if you consume it daily. Furthermore, it takes care of the health of your heart as well. Besides calcium, it is an excellent source of phosphorus, potassium, vitamin B2, and vitamin B12.

4. Cheese


Another dairy product that you can include in your diet to make your bones healthy is cheese. Those people who suffer from lactose intolerance should consume hard cheese as these kinds of cheese are low in lactose. Therefore, such people can consume them easily. Furthermore, the consumption of cottage cheese is considered very beneficial for health as they are not only rich in calcium but also protein. You can get 23 grams of protein by consuming one cup of cottage cheese. Hence, include it in your diet from today.

5. Green Leafy Vegetables

green leafy vegetables

Another option that you should find very beneficial for your bones is green-leafy vegetables. Green leafy vegetables like spinach, kale, celery, etc. are recommended by doctors who suffer from fatigue and tiredness due to calcium deficiency.  In addition to calcium, they are a rich source of vitamins and fiber. Potassium, magnesium, and proteins. Since they are rich in fiber, you should eat green leafy vegetables to keep your digestion system healthy.

6. Figs


Looking for any sweet dried fruit? Then, you should choose dried figs in your diet chart. They are not only rich in calcium but also a good source of antioxidants and fiber. You can get a satisfactory amount of calcium by consuming one cup of dried figs. They are a good source of potassium and vitamin K to strengthen your bones. Furthermore, the rich presence of magnesium makes it a good food for those who suffer from cardiovascular diseases. Hence, include figs in your daily nutritious food to keep your heart healthy.

7. Beans and Lentils

beans and lentils

What can be healthier than beans and lentils? Not only a rich source of calcium but also rich in fiber, protein, iron, zinc potassium, magnesium, folate, etc. If you prefer plant-based products to dairy products, you should the daily consumption of beans and lentils in your meal. Several health benefits are associated with the intake of beans and lentils regularly. Your cholesterol level will be lower and the risk of diabetes 2 can be subdued.

8. Soy Milk

soy milk

Those who suffer from lactose intolerance cannot consume dairy products for getting calcium in the body. They should consume soy milk – a non-dairy product. If you are thinking that only dairy products contain calcium. Then, you should break your myth as fortified drinks like soy milk are also a rich source of protein.  Hence, without thinking too much, you should include soy milk in your diet and get health benefits. Take a look at the most famous and popular tea brands in India.

9. Orange Juice

orange juice

If you consume one medium size of orange, you will certainly get 60 mg of calcium per day.  Since orange is a good source of calcium, vitamin C, and vitamin D,  you will be able to boost the immune system of the body. Hence, eat this enriched fruit regularly and stay away from those diseases that can take you in their grip if your immune system is low.

10. Bok Choy

bok choy

Bok choy- a non-dairy product also known as Chinese cabbage. If you eat one cup of shredded Chinese cabbage daily, you will get 74 mg of calcium easily. In addition to calcium, they provide you with vitamins like C and A. Hence, consume bok choy regularly as they are evergreen vegetables.

Final Word

Hope that you have liked the above-given list of Indian-rich calcium foods. But only getting knowledge about their benefits is not enough. You should intake them to get real health benefits. You should also know the benefits of dry grapes for skin and health.

Calcium is one of those nutrients that we should take regularly. Its deficiency will give rise to many physical and mental diseases. Hence, you should not avoid it anyhow. Age-related problems like osteoporosis, cardiovascular disease, hypertension, and diabetes 2 will not trouble you if your bones, muscles, and nerves are strong and healthy. Keep eating rich calcium foods and lead a healthy life.