Top calcium rich-foods

The best sources of calcium (the majority are no-Dairy)



A guide to rich calcium foods

Calcium is a chemical element with atomic number 20 and the symbol Ca, it is generally found in teeth and bone which contributes to the formation in association with magnesium and phosphorus. Calcium is the most abundant mineral in our bodies about 1 to 1.2 Kg in adults 99% of this calcium contributes to the strength and formation of bone and teeth. The level of calcium in the blood is kept within very narrow limits. Among its functions, in addition to providing structure and rigidity to the bones, it allows the contractility of the muscles the transmission from the brain nerves to the rest of the body. the circulation of the blood, or the production of hormones and enzymes for different functions of the body.

Calcium rich-foods 

Poppy seeds

100 grams of poppy seeds contain 1438 milligrams of calcium it is considered a great source of calcium. it also contains vitamin A, vitamin B6, vitamin D, vitamin C, iron and magnesium, and many other beneficial nutrients.
Additionally, these seeds provide daily doses of some important minerals like iodine, manganese, zinc, magnesium, and copper.
The poppy plant contains monounsaturated fatty acids, and these acids will reduce the risk of developing many types of cancer, so it is preferable to use the oil that is extracted from this plant to benefit from it in this regard.
it helps supply the body with fatty acids enriched with omega3 fatty acids.


100 grams of sardines contain 382 milligrams of calcium it is a good source of calcium it also contains vitamin A, vitamin D   also iron, and potassium also omega 3 and protein.
Sardines are one of the richest foods that contain calcium, vitamins, and minerals that are healthy for the human body. If you eat sardines permanently it will help you to focus and be active.
It reduces the effects of aging and limits the appearance of wrinkles and premature aging, due to the elements and vitamins that are important for the health and freshness of the skin.


100 grams of cheese contains 721 milligrams of calcium it is considered as a great source of calcium and it contains vitamin D  and vitamin B6, potassium, and sodium
Cheese is an excellent source of calcium which is necessary to keep healthy and strong bone in addition to vitamin B in cheese helps the body absorb and distribute calcium. as you know cheese is rich in calcium so it helps prevent osteoporosis, a condition in which the bones become weak, caused by a lack of calcium.
Cheese contributes to bone growth in children and young adults and in the prevention of osteoporosis, due to its protein, calcium, magnesium, vitamins A, D, K, and zinc.


100 grams of beans contain 113 milligrams of calcium, beans are high in protein and fibers. it also contains magnesium, potassium, and sodium, and other many essential nutrients for our body. Beans are one of the most nutritional foods as it contains a large amount of antioxidants compounds, which reduce the risk of disease and contribute to cleansing the body of toxins. Beans are considered one of the most important foods that contribute to maintaining for men and women eating beans contribute to stimulating sexual desire in men and women. 


100 grams of almonds contain 264 milligrams of calcium it is rich in minerals such as iron magnesium, phosphor, potassium, sodium, and zinc. it also contains vitamins like vitamin B6 and vitamin B1, vitamin B2, and other many important nutrients. almonds are one of the most famous nuts for its numerous and essential benefits for the brain, heart, and skin.
It helps maintain proper and indirect blood pressure and helps prevent diseases caused by high blood pressure and other diseases. given that almonds contain a good amount of phosphorus and calcium, it contributes to building strong bones and teeth. Almonds with other nuts help improve good blood fat levels this is very beneficial for heart and circulatory health.

Calcium in milk 

100 grams of milk contains 125 milligrams of calcium milk also contains vitamin C and potassium and sodium. milk is so beneficial for the human body. milk is a rich source of calcium and hence it is important and significant for healthy bone and teeth calcium is helpful for bone growth not only for kids also for adults calcium in milk strengthens their bone. It is also a good source for getting strong teeth. It works to prevent tooth decay because calcium is a good resistance to mites. the teeth. And if you suffer from a deficiency of vitamin D, you can eat milk and milk, as it is rich in vitamin D. Milk contains proteins that help you build strong muscle.

Calcium in figs

100 grams of dry figs contain about 150 mg of calcium, and that 100 grams of fresh figs contain more than a third of the amount that contains 100 grams of milk from Calcium. Calcium in figs is high and useful for bone and weight loss and other essential functions it contains a high percentage of mineral the most important of which are iron copper which are substances that help the cells of the body perform its work. Figs contain powerful antioxidants especially phenol which is contained in dry figs in large quantities so these antioxidants work to protect the fatty proteins in the blood from oxidation.  

Calcium in soya beverage

100 grams of soya beverage contains 250 milligrams of calcium it also contains vitamin A potassium magnesium and other significant minerals.
Maintains bone health, and prevents women from developing osteoporosis due to a lack of calcium in the body, which occurs after menopause when they get older, because it contains enough calcium. Soya milk contains a large percentage of protein that helps to increase skin moister. reducing cholesterol in the body, which protects against blood pressure and arterial disease and strengthens the immunity system. Eating soy syrup reduces the appearance of aging skin, delaying the appearance of wrinkles and irritating lines.

Calcium in spinach 

100 grams of spinach contains 100 milligrams of calcium it is considered as a good source of calcium and other essential minerals. such as magnesium, iron, phosphor, potassium, and sodium besides these minerals it contains vitamin k vitamin A vitamin B1, and vitamin B2. One of the benefits of spinach for the body is that it is good for eye health, and helps reduce oxidative stress, and helps prevent cancer and lower blood pressure levels, and there are many ways to prepare spinach. You can buy canned or fresh, and then eat it cooked or raw. Delicious, whether you eat it alone or with other dishes.

Calcium in Cabbage  

100 grams of cabbage contains 40 milligrams of calcium it also contains vitamin A, Vitamin c, vitamin B6, and iron, potassium, sodium, and magnesium. Cabbage contains many compounds and properties that help to fight cancer and prevent the spread of the tumor and protect cells from damage. Also, some studies have shown that eating, it reduces the risk of colon and bladder cancer, prostate cancer, stomach cancer, lung cancer, and breast cancer.  
Cabbage is a vegetable rich in vitamin K and anthocyanins, which greatly help improve brain function. Cabbage is one of the most important foods to include in a weight loss diet.  

Calcium in rhubarb 

Rhubarb contains a high value of calcium it also contains, it also contains fibers and vitamin k. Rhubarb is one of the beneficial plants for health in general and for the health of the digestive system in particular. t is one of the best herbs that help to promote, improve, and treat problems and diseases of the digestive system. Fighting cancer diseases, rhubarb contains paritin, a pigment that works to inhibit an enzyme that stimulates the growth of cancer cells, in addition to containing a group of antioxidants that eliminate free radicals.
Maintaining brain integrity and preventing brain diseases such as Alzheimer's, as it stimulates cognitive brain activity, which in turn prevents the symptoms of Alzheimer's disease.

Calcium in broccoli 

One cup of broccoli contains almost 87 milligrams of calcium, broccoli contains many essential vitamins and minerals that help protect the human body from diseases Broccoli contains fiber that aids in digestion and prevents indigestion and constipation. joint broccoli contains sulfur and sulfur, so it is anti-inflammatory especially arthritis and it contains a large percentage of calcium and vitamin K and therefore it helps to prevent osteoporosis and slow down joint damage.

those were the best top calcium-rich foods 
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    1. I personally don't like milk, these are some great options. Thank you for sharing.

  2. Hey ! Great post . I love almonds but I dont know these much benefits that it bring .surely will try other calcium rich foods like spinach.. Thank u for knowledge packed blog post .

  3. Thanks for putting this list together. Most people just think of milk.

  4. Very useful information about calcium it will certainly beneficial for those who don't know about it sources.

  5. Nice. This will definitely help me in my research.

  6. Great job.
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