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Strong bones are fundamental as they support muscle mass and enable mobility. Therefore, having good bone health is vital for performing everyday activities and taking part in rigorous sports, physical work, and more.

Particularly in old age, when humans tend to slow down and become fragile, strong bones can make all the difference. Individuals with diseases such as osteoporosis know how debilitating it can be to live with weak bones. Even sudden jerks to the body, such as those experienced while sneezing or jumping, can cause severe damage. A soft bone structure is thus, extremely disabling and can exhaust you very quickly.

However, as with many things, having strong bones is something you can take control of by taking a proper diet. There are many foods that you can consume to remain healthy and running even when you hit 60. These are rich in calcium and fuel bone density to prevent the early onset of various diseases.

More so, as a bonus, these calcium-rich foods are also great for weight loss. That’s because an adequate intake of calcium keeps calcitriol, a hormone that promotes the production of fat cells, at bay. Verily, including a healthy amount of the mineral in your diet can speed up fat breakdown and help you shed those pesky pounds. So, without further ado, let’s move onto these foods. Here are 5 of the best calcium foods you should have in your pantry:

1- Kale


If you’ve tried losing weight by switching diets, you already know that kale is a fitness freak’s favorite superfood. It has a rich green color and goes well with practically all salads. Whether consumed raw or cooked, you can easily reap the benefits of this leafy green.

Kale has a lot of dietary fiber, which helps control appetite and stops you from giving in to your cravings. It is loaded with vitamins, protein, and minerals and packs minimal calories, which means you can eat a bunch without worrying about your waistline.

Moreover, it is justifiably one of the best foods for calcium intake as one cup contains around 100 mg of calcium. It’s also fortified with antioxidants and sulfur, which is why it is a good option for people with cancer or Alzheimer’s disease.

2- Almonds


It’s funny how almonds are on every list that talks about health or weight loss. These bad boys have quite a reputation and for a good reason. Multiple research studies support the benefits of almonds for people struggling with bone problems and weight gain.

These nuts contain a hefty amount of monounsaturated fats, which are great for keeping the pounds off, given that they’re consumed in a controlled diet. Just like kale, almonds are hunger suppressants and fill you up when you eat them as a snack.

When it comes to the best foods with calcium, they have the highest content amongst others in the same category. These are an excellent alternative to milk, especially for people with a strict ‘no dairy’ policy. One cup of almonds has around 70 more milligrams of calcium than milk.

However, if you aren’t a fan of the taste, don’t let that stop you from buying them at the store. You can whizz them in the food processor and make yourself some almond butter at home!

3- Yogurt


Frozen yogurt fans rejoice because your favorite dessert should be on the menu! Not only does yogurt have a tonne of calcium, but it also contains probiotics, which together are a killer combo to prevent brittle bones.

Individuals who regularly consume yogurt have reportedly higher bone density than those who don’t. Naturally, this helps them indulge in physical activity and live an everyday life even after decades of birthdays.

Similarly, yogurt can also be consumed in a healthy diet to accelerate weight loss. It seems ironic, considering that this food is often touted as one rich in fat, but don’t forget, there’s a significant difference between good fats and bad fats. Fortunately, yogurt has the former.

4- Fish


Fatty fish is high in both calcium and Vitamin D. While calcium is necessary for building strong bones, you need the latter to absorb it. This is why most prescribed calcium supplements contain some amount of vitamin D. You can soak up in the sun every day to get your daily dose, but what about when the winter comes?

That’s when you should be cooking yourself some fish for lunch – or dinner, or both! Tuna, salmon, and shrimp are the best calcium-rich foods, and at the same time, they’re low in calories. If your goal is to eat big portions yet stay in shape, you should replace red meat with seafood and watch the scale reduce.

5- Chickpeas


Chickpeas, famous as garbanzo beans, are a great source of nutrients like calcium, zinc, magnesium, iron, and folate. Indeed, people who have osteoporosis are aware of this. These legumes contribute a whole lot to your skeleton and also prevent weight gain. They’re rich in fiber and low in calories; they’re supportive of a balanced diet and don’t add to your thighs even when you eat a bowl full. You can pair these with some vegetables, or even make yourself a dessert.

Yes, you read that, right! Many keto recipes use chickpeas or the powdered variety for making blondies and brownies, and believe it or not; it just makes them fudgier.

The Bottom Line

So, if you’re on the hunt for the best calcium-rich foods and also want to steal the opportunity to shed some weight, you’ve got the list of 5 best foods. Add these to your diet and keep your calcium level at par to enjoy a healthy life!


I’m a freelance content creator. I help blogs grow their audience with informative and engaging content. I specialize in medical & healthcare and have a keen interest in Current affairs, History, and Politics.