{"id":12494,"date":"2022-03-04T18:11:00","date_gmt":"2022-03-04T12:41:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=12494"},"modified":"2026-03-19T10:12:18","modified_gmt":"2026-03-19T10:12:18","slug":"10-food-sources-of-calcium-for-your-bones","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/","title":{"rendered":"Top Food Sources of Calcium for Your Bones\u00a0"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69dade66b47d4\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69dade66b47d4\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/#Introduction\" >Introduction\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/#How_Much_Calcium_Does_%E2%80%8BOur_Body_Need\" >How Much Calcium Does \u200bOur Body Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/#The_Best_Calcium-rich_Food_Sources\" >The Best Calcium-rich Food Sources<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/#Conclusion\" >Conclusion\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/#References\" >References\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong>\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way\u200b or the other\u200b, including muscles and \u200bthe entire system\u200b\u200b. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.\u00a0\u00a0<\/p>\n\n\n\n<p>Bone is a rigid organ that protects internal organs, \u200bproduces\u200b\u200b red and white blood cells, \u200bstores\u200b\u200b\u00a0minerals, and provides support for the body. It is full of calcium that makes our bones strong and flexible. As we age, the calcium level from our body reduces, and our \u200bbones\u200b\u200b\u00a0get\u200b\u200b weak\u200ber\u200b. It is not only applicable to older people but also for everyone at all phases of their life. That is the reason why your doctor always recommends \u200badding\u200b\u200b\u00a0calcium-rich foods in your diet.\u00a0<\/p>\n\n\n\n<p>Your body is better able to absorb calcium from food than it can from supplements. It\u2019s necessary to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help in calcium absorption<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/?uid=febe3c7da5421s16\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Calcium_Does_%E2%80%8BOur_Body_Need\"><\/span><strong>How Much Calcium Does <\/strong>\u200b<strong>Our<\/strong> <strong>Body Need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The recommended daily intake of calcium<sup><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>:\u00a0<\/p>\n\n\n\n<ul>\n<li><strong>Adults (men and women):<\/strong> 1,000 mg per day\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Women over 50 years of age:<\/strong> 1,200 mg per day\u00a0<\/li>\n\n\n\n<li><strong>Old age group over 70 years old: <\/strong>1,200 mg per day\u00a0<\/li>\n\n\n\n<li><strong>Children aged 4 to 18:<\/strong> 1,300 mg per day\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Best_Calcium-rich_Food_Sources\"><\/span><strong>The Best Calcium-rich Food Sources<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We may assume that milk is the best source of calcium, but you may be surprised to know that there are different foods that can help fulfil your calcium requirements. Here are some calcium-rich foods that you can add to your diet:\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Milk<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-375x250.webp\" alt=\"\" class=\"wp-image-212202\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080755\/Milk-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Milk is one of the best sources of calcium we all know. Milk is easily \u200babsorbed and digested by the body and is \u200breadily \u200bavailable every time. Milk consists of 100 mg to 180 mg of calcium for a 100 g serving. Additionally, milk is a good source of proteins, vitamin A, and vitamin D<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6683260\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>When it comes to calcium absorption, not all foods are created equal. Dairy products and fortified foods have a higher absorption rate of about 30%, while certain compounds in plants can decrease absorption by forming indigestible salts with calcium. For instance, spinach has a much lower absorption rate of 5%, compared to milk at 27%<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.\u00a0<\/p>\n<cite><strong><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-rajeev-singh-70\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Rajeev Singh, BAMS<\/a><\/strong><\/cite><\/blockquote><div id=\"sfa_container_12494\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_12494\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Soy milk<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-375x250.jpg\" alt=\"\" class=\"wp-image-207408\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-375x250.jpg 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-1024x683.jpg 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-768x512.jpg 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-1536x1024.jpg 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-2048x1365.jpg 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-741x494.jpg 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-480x320.jpg 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-720x480.jpg 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/17095628\/soy-milk-soy-bean-wooden-table-150x100.jpg 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Soy milk is an alternative for lactose-intolerant people. Fortified soymilk is an excellent source of calcium, vitamin D, and proteins. On average, cup soymilk enhanced with calcium contains 80 to 500 mg<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t2\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-375x250.webp\" alt=\"chia seeds\" class=\"wp-image-235483\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-2048x1366.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>These tiny, nutritional powerhouses are rich in calcium, and include chia seeds, poppy seeds, and celery which contribute to 250 to 600 mg of calcium for a 100 g serving. It also contains essential fatty acids and proteins that can benefit your bone health. Chia seeds contain-Boron that promotes the growth of bones and helps the body metabolise calcium, \u200bphosphorus\u200b\u200b\u00a0, and magnesium<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/?uid=febe3c7da5421s16\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>,<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6683260\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Yogurt<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-375x250.webp\" alt=\"yoghurt\" class=\"wp-image-212674\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072333\/Yoghurt-2-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>All dairy products like yogurt are a rich source of calcium. Particularly low-fat yogurt is a good source of fibre, and a cup of low-fat yogurt contains 300 grams of calcium<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t2\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Did you know that the calcium content of food can be influenced by its fat content? It\u2019s fascinating how foods with higher fat levels tend to have slightly lower amounts of calcium. By opting for lower-fat options, you can not only make healthier choices but also ensure you\u2019re getting the most out of your calcium intake<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.\u00a0<\/p>\n<cite><strong><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-smita-barode--74\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Smita Barode, B.A.M.S, M.S.<\/a><\/strong><\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Cheese<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-375x250.webp\" alt=\"\" class=\"wp-image-212182\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19075310\/High-Fat-Foods-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Another addition to the foods which are rich in calcium\u200b is \u200bcheese, it is a good source of calcium and proteins. Your body absorbs calcium from dairy products \u200bfaster\u200b\u200b than plant sources, so try to add more dairy products in your diet. Cheese can provide 1g of calcium for a 100g serving<sup>,<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6683260\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Almonds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"245\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-375x245.webp\" alt=\"\" class=\"wp-image-234144\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-375x245.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-1024x668.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-768x501.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-1536x1002.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-2048x1336.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-480x313.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-736x480.webp 736w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-150x98.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Almonds are a rich source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They help to strengthen your bones, keep your heart healthy, and improve memory power. 15 almonds contain about 40mg of calcium<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>. However, a handful of almonds would contribute to a high amount of fats and calories, so you should limit their intake to smaller portions and <strong><a href=\"https:\/\/pharmeasy.in\/online-doctor-consultation\/\" target=\"_blank\" rel=\"noreferrer noopener\">seek a doctor\u2019s advice<\/a><\/strong> on its benefit to your diet<sup><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/food-features\/almonds\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup>.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Beans and lentils<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-375x250.jpg\" alt=\"\" class=\"wp-image-206299\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-375x250.jpg 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-1024x683.jpg 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-768x512.jpg 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-1536x1024.jpg 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-2048x1365.jpg 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-741x494.jpg 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-480x320.jpg 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-720x480.jpg 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/05\/30102908\/mixed-beans-150x100.jpg 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>We all know beans and lentils are high in fibres, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that may help you not \u200bworry \u200b\u200babout the\u200b\u200b\u00a0calcium requirements<sup><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Canned fish<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"281\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-375x281.webp\" alt=\"fish\" class=\"wp-image-212208\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-375x281.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-1024x768.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-768x576.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-1536x1152.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-2048x1536.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-480x360.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-640x480.webp 640w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19080906\/Fatty-and-Oily-Fish-150x113.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Canned fishes like canned salmon and sardines can be a good option of calcium if you are non-vegetarian. Its \u200bbones, where\u200b\u200b\u00a0most of the calcium resides. Their bones are edible and soft. You can mash and serve them, so they\u2019re undetectable in many dishes. Create a spread to serve on toast or make fish cakes. And if you like whole sardines or chunks of salmon, add them to salads. \u200bBut any canned fish does contain preservatives, so do check with your healthcare practitioner if you suffer from any clinical ailments like hypertension<sup><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Tofu<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-375x250.webp\" alt=\"\" class=\"wp-image-212940\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24090340\/Tofu-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>If you are vegan and diet conscious, then tofu would be a smart choice to get your calcium requirements. Tofu is naturally gluten-free and contains no cholesterol. Raw, firm tofu contains\u00a0around 832 mg of calcium per cup<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>. It\u2019s also an excellent source of protein and you can add it to scrambles, stir-fry, salads, and more.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Figs<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-375x250.webp\" alt=\"figs\" class=\"wp-image-235481\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064434\/figs-halves-several-fruits-closeup-leaves-fig-tree-old-wooden-table-horizontal-frame-seasonal-fruits-fig-harvest-background-mediterranean-diet-articles-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Raw and dried figs are full of fibres, antioxidants, proteins, with a lot of calcium. This sweet-dessert like fruit contains 65 mg of calcium for 2 dried figs<sup><a href=\"https:\/\/bones.org.nz\/media\/anhhkuqk\/onz00065-bone-health-factsheet-calcium-9-0.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8<\/a><\/sup>. They can be eaten as a snack or as a part of your salads.<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/12-high-energy-giving-foods-that-will-increase-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\">High Energy Giving Foods To Solve Your Energy Woes\u00a0<\/a><\/em><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Whey protein<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-375x250.webp\" alt=\"\" class=\"wp-image-212460\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/22100912\/whey-protein-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Whey is a type of protein found in milk that has been well studied for its potential health benefits. It is also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery. Whey is also high in calcium. Some studies<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5530249\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a><\/sup> have also shown that whey-rich diets to \u200bincrease\u200b\u200b weight loss and improve blood sugar management.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. Leafy greens<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-375x250.webp\" alt=\"green leafy vegetables\" class=\"wp-image-212911\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/24075555\/Green-Leafy-Vegetables-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Leafy green vegetables are incredibly healthy and many of them are high in calcium, including collard greens, spinach and kale. Leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. Rhubarb<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-375x250.webp\" alt=\"\" class=\"wp-image-212640\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23063429\/stems-ripe-rhubarb-white-background-top-view-with-copy-space-ingredients-making-traditional-seasonal-pies-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Rhubarb is rich in calcium, fibre, vitamin K and smaller amounts of other vitamins and minerals. It also contains prebiotic fibre, a type of fibre that can promote the growth of healthy bacteria in your gut<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8746734\/\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Did you know that calcium plays a vital role in our growth and development? When we\u2019re born, our bodies already have a small but significant amount of calcium, ranging from 26 to 30 grams. As we grow, this calcium level increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men by adulthood<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-siddharth-gupta-73\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/12-best-foods-to-ease-your-cough-and-cold\/\" target=\"_blank\" rel=\"noreferrer noopener\">18 Best Foods to Ease Your Cough and Cold<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong>\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calcium is an essential mineral that should \u200bbe obtained\u200b\u200b through your diet. If you have low calcium, it may lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to the body. Hence, the key is to consume a balanced amount of calcium as your body requires with prior consultation from a healthcare provider to help you attain the maximum benefit of calcium supplementation through your diet.\u00a0<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/vitamin-d-for-women-daily-need-normal-range-deficiency-solution\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamin D for Women \u2013 Daily Need, Normal Range, Deficiency &amp; Solution<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong>\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. Office of Dietary Supplements \u2013 Calcium [Internet]. Nih.gov. 2025 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/?uid=febe3c7da5421s16\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/?uid=febe3c7da5421s16<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>2. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/www.nhs.uk\/live-well\/bone-health\/food-for-strong-bones\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nhs.uk\/live-well\/bone-health\/food-for-strong-bones\/<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>3. General (US) O of the S. Table 7-2, Selected Food Sources of Calcium [Internet]. www.ncbi.nlm.nih.gov. 2004 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t2\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t2\/<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>4. Harvard T.H. Chan School of Public Health. Calcium [Internet]. The Nutrition Source. 2020 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/nutritionsource.hsph.harvard.edu\/calcium\/<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>5. Cormick G, Beliz\u00e1n JM. Calcium Intake and Health. Nutrients [Internet]. 2019 [cited 2025 Apr 24];11(7):1606. Available from: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6683260\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6683260\/<\/a> \u00a0<\/p>\n\n\n\n<p>6. Better Health Channel. Calcium [Internet]. Better Health Channel. Better Health Channel; 2021 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/calcium<\/a>\u00a0<\/p>\n\n\n\n<p>7. Almonds [Internet]. The Nutrition Source. 2018 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/food-features\/almonds\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/nutritionsource.hsph.harvard.edu\/food-features\/almonds\/<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>8. Know Your Bones [Internet]. Bone Health New Zealand. 2025 [cited 2025 Apr 24]. Available from: <a href=\"https:\/\/bones.org.nz\/media\/anhhkuqk\/onz00065-bone-health-factsheet-calcium-9-0.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/bones.org.nz\/media\/anhhkuqk\/onz00065-bone-health-factsheet-calcium-9-0.pdf<\/a>\u00a0\u00a0<\/p>\n\n\n\n<p>9. Almario RU, Buchan WM, Rocke DM, Karakas SE. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Research &amp; Care [Internet]. 2017 Jul [cited 2025 Apr 24];5(1):e000420. Available from: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5530249\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5530249\/<\/a>\u00a0<\/p>\n\n\n\n<p>10. Shkembi B, Huppertz T. Calcium Absorption from Food Products: Food Matrix Effects. Nutrients [Internet]. 2021 Dec 30 [cited 2025 Apr 24];14(1):180. Available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8746734\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8746734\/<\/a><\/p>\n\n\n\n<p>11. Office of Dietary Supplements. Calcium. Office of Dietary Supplements \u2013 National Institutes of Health. [cited 2025 May 12]. Available from: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\">https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/<\/a><\/p>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"12494\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">191    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"12494\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\">17<\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction\u00a0 Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way\u200b or the other\u200b, including muscles and \u200bthe entire system\u200b\u200b. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.\u00a0\u00a0 Bone is a rigid [\u2026]","protected":false},"author":165,"featured_media":12496,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[13486,6298],"tags":[5308,5310,5309],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2020\/12\/23182247\/shutterstock_371429881-1.jpg"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12494"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/165"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=12494"}],"version-history":[{"count":22,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12494\/revisions"}],"predecessor-version":[{"id":273708,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12494\/revisions\/273708"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/12496"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=12494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=12494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=12494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}