7 Calcium Rich Foods You Must Eat For Strong Bones

Calcium is very important for our health and it is one of the most abundantly found mineral in our body. We need calcium for the proper functioning of our body. Unfortunately most of us do not get enough calcium in our diet. Especially, most Indian women are deficient in calcium which is one of the main causes for osteoporosis. It is important to get to know the good sources of calcium and include them regularly in our diet. Most of us think only dairy products are rich in calcium but there are many other ingredients that are good sources of calcium.

# Collard Greens

Collard Greens is a good source of calcium. About half a cup of frozen cooked collard greens dense approximately around 190 mg of calcium.

# Spinach

Like collard greens, spinach is also rich in calcium. Half cup of frozen cooked spinach contains around 155 mg of calcium.

# Kale

Kale is also an another good source of calcium. Half cup of cooked kale contains around 95 mg of calcium. Kale was not available commonly in India a few years back, but nowadays many large departmental stores in the cities stock kale regularly.

# Ladies Finger

Our humble ladies finger also called as okra is a good source of calcium. 100 grams of okra contains about 82 mg of calcium. We regularly include okra in our diet in our home, we make gravies and stir fries with it.

# Butternut Squash

Butternut squash has moderate amount of calcium. Hundred grams of butternut squash contains about 48 mg of calcium. In our village, we make gravies and stir fry with it.

# Milk

Milk is one of the cheapest and best sources of calcium. 100 grams of whole cow’s milk has around 113 mg of calcium. Goats milk is also a good source of calcium, hundred grams of goats milk contains around 134 mg of calcium.

# Yogurt & Buttermilk

Both buttermilk and yogurt are excellent sources of calcium. Since both are rich in probiotic bacteria, it is good for our gut health too. We get varieties of yogurt in the markets but most of them are filled with sugar. Try to make your own yogurt at home.