10 Food Sources Of Calcium For Your Bones

Easily digestible and absorbable, a cup of milk includes 280 mg of calcium.

1. Milk - 1 Cup

Contains 60 mg of calcium along with vitamin D for better absorption.

2. Orange - 1 Orange

A great option for non-vegetarians, providing 569 mg of calcium.

3. Sardines - 1 Cup

Fortified soy milk is a non-dairy source of 60 mg of calcium and vitamin D.

4. Soy Milk - 1 Cup

Top the list with 457 mg of calcium and are also high in proteins.

5. Almonds - 1 Cup (roasted)

Provides 74 mg of calcium and is loaded with vitamins A and C.

6. Bok Choy - 1 Cup

A sweet dessert-like fruit with 242 mg of calcium, also rich in fibre and potassium.

7. Figs - 1 Cup (dried)

Contains 400 mg of calcium and healthy bacteria for your gut.

8. Yoghurt - 1 Serving

A great source of protein and calcium, with 951 mg per serving.

9. Cheese - 1 Cup (diced)

High in dietary fibre, options like spinach, kale, celery, and broccoli provide 336 mg of calcium.

10. Green Leafy Vegetables - 1 Bunch

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