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Eat these Calcium-Rich Foods to Have Healthier Bones!

Calcium is among the most important nutrients required by the body. Calcium is the one responsible for the growth and development of the bones. One source of calcium is milk, the reason why parents feed their kids on milk. However, the challenge with drinking milk is that not everyone is lactose tolerant.

Therefore, to some people, dairy milk is not an option. There are those who seem to be lost because they don’t know any other foods that are rich in calcium.

If you are one of these people, here are the calcium-rich foods alternatives that you can eat for healthier bones! But before we get on with it, let us discuss first the symptoms and causes of calcium deficiency.

 The Signs of Calcium Deficiency

Most people who lack calcium in their body generally have the following symptoms:

Lethargy or being overly fatigued: If you are usually tired without a specific reason, this could be a warning sign.

Teeth Decay: If your teeth are often aching or just generally sensitive and you develop some holes, this could be a sign that they are not being maintained through calcium intake.

Muscle weakness: If you find yourself becoming strangely weak, you may not have been having adequate calcium.

 Which foods contain calcium?

According to Food and Health Professionals, it is recommended that you consume and absorb 1000 – 1,500 milligrams of Calcium per day. You can achieve this by eating the following healthy foods on your list.



Cruciferous Vegetables such as broccoli contain about 80 milligrams of Calcium, which can increase your calcium intake. Moreover, Broccoli contains a plethora of nutrients and vitamins that can improve your health and well-being. It also contains more vitamin C compared to oranges. Therefore, an increase in broccoli in your diet is highly recommended.


Another cruciferous vegetable made it to our list. Kale is incredibly nutritious as it contains around 13 grams of calcium when cooked. Therefore, you will be able to get more calcium in just one meal! Kale is also a fantastic source of Vitamin K. We recommend that you try cooking this delicious stir fried Kale and Broccoli recipe.


If you want to get calcium while having your favorite fruit, figs are a must try for you. In fact, eight dry figs contain as much as 107 milligrams of Calcium. That is already about 10% of your daily calcium requirement! The great thing about figs is that you can eat them easily and make a simple snack with them. A great snack you can do with figs is a figs jam.


Do you love to munch almonds? Among the stunning benefits of having this healthy fat, almond contains a lot of calcium. In fact, this healthy fat is considered a nutritional powerhouse because it contains a balance of protein, calcium, and potassium. Imagine this, just by eating almonds, you can have about 75 milligrams of Calcium.



If you’re lactose intolerant and cannot eat any dairy product, tofu is a great alternative for you. Tofu is a soy product and a great non-dairy alternative. Tofu is such a healthy food that it has become known as a vegan substitute for meat products and is also a fantastic source of calcium. In fact, just half a cup of tofu can already cater to about half of your daily calcium requirement. Furthermore, tofu is a highly versatile type of food. As such, you can add it to any other food its flavor will blend in well.

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