High Calcium Foods Chart to Balance a Nutrient Rich Diet

High Calcium Foods Chart to Balance a Nutrient Rich Diet

Are you looking for ways to strengthen your bones? Do you lack the ideas to make a proper high calcium foods chart? Well, it is time you start scrolling down!

We have done thorough research and got the best calcium-rich foods to add to your diet today! And all the foods below are highly nutritious and can provide you with the best health. So, read ahead, and we are sure you will know exactly what to add to your shopping cart today!

Calcium-rich fruits

Calcium is an essential nutrient that you need to include in your diet. It not only keeps your bone strong and healthy but also reduces the risk of several other health diseases.

Before we get into the details of giving you a high calcium foods chart, let us check out some calcium-rich fruits to keep you healthy:

1. Apricots

Apricots are one of the fruits that are rich in calcium. And you can easily add them into your diet by having them with your cereals and salads. Moreover, it contains other nutrients too that are beneficial for your health overall.

2. Kiwis

Apart from having rich calcium content, kiwis also provide you with loads of vitamin C. Additionally, one of these super cute fruits contains approximately 60 mg of the mineral -calcium. And the best thing is you can consume this fruit in your salad, juice or simply have them raw.

3. All three berries

Well, berries are one of the most attractive and tasty fruits. The presence of berries takes the level of many of your food items to the next level.

Apart from having an extraordinary taste, raspberries, strawberries, and blackberries contain loads of nutrients. Among all the vital nutrients present in these berries, they provide you with loads of calcium.

Each of the fruits can provide you with around 20 mg of calcium. Isn’t that amazing? So, add them to your diet, and be sure to give yourself a lot of beneficial nutrients.

Blueberries

4. Pineapples

Another fruit that must make its way into the high calcium foods chart is pineapples. Apart from containing a significant amount of calcium, it possesses other nutrients as well. However, pineapple is not an ideal choice for diabetic patients and pregnant women.

5. Oranges

Do you think oranges only contain vitamin C? Well, no! Oranges not only contain loads of vitamin C but also has reasonable amounts of calcium.

6. Litchis

Even though litchis are not the best fruits to provide you with loads of calcium, but you cannot ignore the amount of calcium it supplies.

7. Papayas

Every 100 gms of papaya can supply you with around 20 mg of calcium. Also, it is irrespective if you are eating the papayas cooked or raw.

Calcium-rich vegetables

Now that you know the fruits to add to your high calcium foods chart let us check out some calcium-rich veggies.

Here is a list of veggies rich in calcium and can supply you with other nutrients. Check them out below:

1. Collard greens

Collard greens are one of the go-to veggies if you want to supply yourself with loads of calcium. One cup of boiled collard greens can supply you with 357 mg of calcium. Isn’t that massive?

2. Edamame

Who does not like the appetizer the sushi restaurants serve? Apart from serving you a handsome amount of calcium, you get loads of protein as well. Interestingly, edamame contains more protein compared to eggs. Isn’t that surprising?

3. Kale

Leafy greens are super veggies when it comes to their nutrient content. And not only does it contain minerals like calcium, but it also possesses loads of other vitamins.

When you consume one cup of boiled kale, you get around 179 mg of calcium. Similarly, other greens like mustard greens, bok choy, and baby spinach contain lots of calcium.

how to cook kale

4. Broccoli rabe

Another veggie that must make its way into the high calcium foods chart is broccoli rabe. It contains loads of nutrients and can be great for your health overall. Around four stalks of broccoli rabe can supply you with 100 mg of calcium.

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5. Sweet potatoes

Sweet potatoes are one of the super veggies to provide you with calcium. Moreover, its versatility helps you make a variety of dishes, including fries. Additionally, sweet potato fries are much more in trend nowadays.

A cup of boiled sweet potato can serve you 89 mg of calcium and many more nutrients. So, start including this veggie into your diet today!

6. Acorn squash

Acorn squash is also a yummy veggie that can supply you with lots of nutrients. It goes well with sauteed beans, broccoli, and other veggies. You can also have them with stew or soup. In addition, one cup of baked acorn squash can supply you with 90 milligrams of calcium.

7. Butternut squash

Another veggie that must be present on the calcium-rich vegetables list is butternut squash. By consuming one cup of baked squash, you get around 84 mg of calcium. Well, that is quite a bit of contribution to your daily recommended intake.

Non dairy calcium-rich foods

A common thing we hear since we were kids is that milk can make your teeth and bones strong. But dairy-based products are not something everyone prefers or their bodies can tolerate.

So, now the question that arises is how they can get an adequate amount of calcium? Well, they do! With the help of calcium-rich fruits, veggies, fruits, and other foods, you can get the right amount of calcium.

As you already know the list of fruits and veggies that are rich in calcium, check out the other non-dairy foods as well:

1. Orange juice with extra calcium

Naturally, you get calcium from oranges. But when you purchase the orange juices with extra calcium, they can supply you with loads of them. Some special packages contain around 1514 milligrams of calcium in each cup.

So, just by having one cup, you can meet your daily requirement. However, all these packaged juices do contain loads of sugar. So, it is advisable to consume them moderately.

Also, when you are purchasing these juices, try to get the ones that are naturally made or are organic.

2. Tofu

Tofu is another option that you can include into the high calcium foods chart easily. More so, some tofu also comes with an extra boost of calcium. In these ones, you get around 200 milligrams of calcium in each serving.

Additionally, tofu is gluten-free naturally and also does not contain any cholesterol. You can supply yourself with extra protein as well by consuming tofu. And you can add this food item to your salads, curries, stir-fries, and many more dishes.

3. Salmon and canned fish

Well, here is some good news for fish lovers! Salmon and canned fish both contain adequate amounts of calcium. Therefore, you can consume these fishes and adequately supply yourself with loads of this nutrient.

Plus, these fishes also contain other nutrients that are great for your health overall. Tossing some chunk of salmon and some whole pieces of sardines into your salad can very well be great for your health.

4. Almonds

Almonds can be a great option that you snack on. It contains fiber, magnesium, vitamin E, healthy fats, and of course, calcium! So, you can take a handful of almonds and keep them at your work desk. Each time you are hungry, munch on these healthy nuts and be sure to be full for a long time.

5. Beans

Beans, be it kidney, white, or soy, contain loads of proteins, vitamins, fiber, and minerals. In addition, each of the beans contains a significant among of calcium that can be great for your health.

You can eliminate the chances of various illnesses and also cure some of your health problems through this healthy inclusion. And you can either have them steamed, boiled, or roasted. More so, they blend well in salads, soups, dips, and stews.

6. Soymilk

Never mind if you don’t like to drink dairy milk. Soymilk can be an excellent alternative for you. By consuming a cup of fortified soymilk, you can easily supply yourself with 340 milligrams of calcium.

The unfortified ones do not contain much calcium. So, be sure to check the label and read what it says before you buy yourself a pack of soymilk.

The way to drink soymilk is quite similar to how you drink regular milk. Have it with your morning cereal or coffee, and be sure to get that calcium boost.

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7. Dried figs

Dried figs are a great option if you are looking to supply yourself with an adequate amount of calcium. So, you can add them to your smoothies, jams, and juices. Moreover, apart from calcium, dried figs contain sufficient amounts of fiber and many more nutrients.

High calcium foods chart

Now, don’t you have enough items to add to your calcium foods list? Well, you definitely do!

So, go onto the next segment, where we will tell you how a high calcium foods chart looks like:

Day 1

Breakfast

Whole wheat brown bread, eggs (boiled or sunny-side-up), almonds, orange juice, or cut fruits.

Midday snack

One kiwi and coconut water.

Lunch

Yogurt, green salads with tofu or salmon, bread (optional)

Snack time

Spinach onion and kale soup.

Dinner

Chicken stew with veggies with rice and salad.

Day 2

Breakfast

Soy or regular milk with cereals, almonds, and other dry fruits.

Midday meal

Berries or juice/smoothie.

Lunch

Sardine with brown rice and salads.

Snacks

Green tea or guacamole with nachos.

Dinner

Broccoli casserole and Caesar salad.

Day 3

Breakfast

Overnight oats/ Green smoothie with raisins and almonds

Midday snacks

One orange with tender coconut water

Lunch

Chicken salad with leafy greens and steamed beans

Snacks

Sweet potato fries

Dinner

Creamy pasta with lemon shrimps

Disclaimer:

Here we have given you a sample of how a high calcium foods chart looks. However, it is best not to follow this diet chart blindly. So, consulting a dietician is the best option. And he/she will assess your health correctly and only provide you with the right calcium-rich foods that suit your health best!

High calcium recipe

As we approach the end of our article, we thought of giving you a calcium-rich recipe. This recipe has been mentioned in the food chart above as well and is exceptionally delicious.

So if you plan to follow a high calcium diet, don’t forget to try the recipe out:

Creamy pasta with lemon shrimps

You can always use yogurt instead of cream to make this recipe. All you will have to do is slightly warm up the yogurt. But make sure you do not boil it ultimately.

What you need?

Whole wheat fettuccine – eight ounces
Olive oil – one tablespoon
Shrimps – 12 ounces (deveined and peeled)
Unsalted butter – two tablespoons
Chopped garlic – one tablespoon
Red pepper – 1/4th teaspoon (crushed)
Arugula – four cups (loosely put)
Whole milk plain yogurt – 1/4th cup
Lemon juice – two tablespoons
Lemon zest – one teaspoon
Salt – 1/4th teaspoon
Fresh basil – 1/4th cup (sliced thinly)
Parmesan cheese – 1/3rd cup (extra to garnish)

How to make it?

  • Take a deep utensil and add seven cups of water. Further, please bring it to a boil and then add the whole wheat fettuccine. Use a pasta fork to keep the noodles separate. Allow it to cook for about seven to nine minutes. Keep aside half a cup of the pasta broth and drain out the rest using a big strainer.In the meantime, take a large nonstick pan and heat the oil. When the oil is hot, add the shrimps. And when you see the shrimp turning slightly pink, and it curls up, take it out in a bowl.
  • Now in the same pan, put the recommended amount of butter. Then add the red pepper and garlic, but remember not to burn them. As it turns a bit aromatic, add the arugula. And remember to keep stirring until the arugula wilts.
  • Then add the fettuccine, lemon zest, reserved pasta broth, and yogurt. So keep stirring until the pasta turns creamy.
  • Add the lemon juice, salt, and shrimps. Mix until the fettuccine coats itself in the lemon juice. Then, please remove it from the heat and add the parmesan cheese.
  • Finally, serve hot with more parmesan cheese and basil. Voila! Your high calcium recipe is ready!

Final Thoughts

Now that we have come to the end of our article, it shouldn’t be difficult for you to make a list of calcium-rich foods pdf. However, apart from including these foods into your daily routine, consult a dietician. He/she will assess your health and tell you the exact amount of calcium you must consume!

And don’t miss out on trying out the recipe we have given above, and send us a picture in the comment section below!

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