Supplement foods for Calcium

Calcium is the most copious mineral in the body, out of the available 99% of the body’s calcium is stored in the forms of Bones and teeth. Body can get the calcium from one of two sources mainly I.e by food or through bones. Bones will support calcium to the body when food fails. If it happens to the period of time, slowly bones are going to loss the calcium and they become weak.


Meat, Chicken or dairy products are the great source for calcium. Calcium rich foods plays the healthy and vital role in maintaining healthy joints and bones.

Below are some calcium deficiency problems:

  • Osteoporosis

  • Tooth decay

  • Muscle Tension

  • High Blood Pressure
In order to obtain calcium from body it also need to obtain magnesium, vitamin D and vitamin K.

The recommended Calcium by RDA for Men is 1000 milligrams and for women under 50 is 1200 milligrams.

Below are the list of top 10 rich foods which has high calcium:

Raw Milk: 1 Cup 300 Mg.
Yogurt: 300 mg
Broccoli: 93 mg
Cheese: 224 mg
Okra: 82 mg
Almonds: 76 mg
Bok Choy: 74 mg
Sardines: 217 mg
Kale- cooked: 245 mg
Sardines with bones: 217mg.

Health Benefits of Calcium:

Improves Bone Health:

When bones are solidifying and the body is achieving its peak bone mass in teens and early 20’s. Osteoporosis is affected by many people due to low bone density and its the easy cause of bone braking in elderly age.

Weight Management:

It is believed that calcium in diet can bind to fat in the digestive system, preventing absorption, there for lowering the calories that actually make it in the body.

Blood pressure and Heart Health:

Calcium rich foods relax the muscle smooth, if it found in arteries and vein can help in reducing the blood pressure. The DASH diet recommends a diet high in calcium.

Cancer Prevention:

Consuming calcium rich foods are associated with lowering the risk colon and rectal cancers.