Vitamins and minerals play a vital role in how our skin, hair and body look. One of the most important minerals is calcium, which is essential for the healthy development of bones, teeth and muscles. While it is naturally present in the body, it is important to maintain your body’s calcium levels. The mineral can be obtained by eating calcium-rich foods. Eating food rich in calcium will not only strengthen your bones but will also regulate the many functions of your skin, leaving you with glowing and youthful skin.

Calcium helps in generating new cells so your skin’s elasticity is maintained while the dead, dull skin is easily shed. Skin that lacks calcium in the epidermal layer looks thin, dry and dull. Therefore, to maintain the health of your skin, it is important to include calcium-rich foods in your diet. It is also important for the health of your hair as one of the main reasons for hair loss is calcium deficiency. If you are experiencing hair thinning or hair loss, you should have foods that are rich in calcium. Here’s a list of foods that will provide you with the daily required amount of calcium.


1. Almonds


Amongst all the nuts, almonds have the highest level of calcium. A handful of almonds will not only boost your brain and body but will also provide one third of your daily required amount of calcium. This calcium-rich food can be consumed as a snack, crushed and added to your glass of milk or consumed in the form of almond bars to curb hunger. Almonds are also rich in fiber and vitamin E, which means it will keep you fuller for a longer and keep your skin healthy.


2. Tofu


Half a cup of tofu will have a calcium content that varies between 275 and 861 mg. It is an excellent source of calcium and you can find the exact content by reading the packaging. Each brand will offer different levels, so choose yours wisely. Stir fried tofu or baked tofu with salad is an excellent way to consume this delicious calcium-rich food. The healthy proteins in tofu improve skin elasticity and tone facial muscles.


3. Dried figs

Dried figs

Dried figs are a sweet treat to enjoy with a lot of people adding it to their snack box and consuming it with other nuts to get their daily dose of vitamins and minerals. But did you know this fiber and antioxidant-rich food is also a great source of calcium? A handful of figs offer about 241 mg of calcium. Make them a part of your mid-day munching snack or add it to your breakfast bowl. However, you should know that figs are also high in calories so eat this calcium-rich food in moderation.


4. Sweet potatoes

Sweet potatoes

Packed full of vitamin A, sweet potatoes prevent premature ageing and promote better eyesight. Consuming one large sweet potato will give you as much as 68 mg of calcium. Low in fat and calories, women who are health conscious prefer eating this calcium-rich food almost every day. It is easy to cook and keeps you feeling full for a long time. Popular as a side dish, sweet potatoes can be served as a healthier version of fries. Cut long pieces and bake it in the oven, add some salt and seasoning and enjoy!


5. Sunflower seeds

Sunflower seeds

Do you enjoy eating sunflower seed kernels? Well now we are giving you a reason to have these seeds and reap all the benefits. A cup of sunflower seeds contain 109 mg of calcium. Consuming this calcium-rich food on a regular basis will improve bone health and prevent bone loss. Rich in vitamin E and copper, the seeds also keep skin supple, nourished and youthful. Store-bought sunflower seeds are usually salted which might reduce the calcium level. For best results we suggest you opt for raw and unsalted version.


6. Kiwi


You may already know the beauty benefits of kiwi. This pretty looking green fruit is loaded with vitamin C which helps in healing scars and diminishing blemishes. It also protects skin from sun damage while controlling the sebum production in those with excessively oily skin. The tropical fruit contains 60 mg of calcium, so add it to your fruit bowl, eat it as is or gulp a glass of delicious kiwi juice to reap maximum benefits of this calcium-rich food. It is said that kiwi also helps in formation of collagen on the scalp by offering superior nourishment and making hair soft and smooth. The high level of copper in this fruit also prevents premature greying and maintains natural hair colour.


7. Papaya


A super healthy fruit, papaya is said to have 20 mg of calcium per 100 grams. The generous amount of calcium in this fruit will give you healthy and flexible bone structure as well as improve the overall health of your body. Rich in vitamin C, it helps in fighting free radical damage thereby preventing premature ageing of the skin. The enzymes in papaya are known to break down the build-up of dead skin cells on the scalp, thereby giving a healthy surface for your hair to grow on. This tropical fruit is generally eaten as is, but you can try a papaya salad, milkshake or as a sorbet.


FAQs about Calcium-Rich Foods

FAQs about Calcium-Rich Foods

Q. Which foods have the highest content of calcium?

A. Dairy products such as cheese, yogurt, sea foods such as sardines and salmon and green leafy vegetables are all calcium-rich foods.

Q. How can I increase my calcium intake?

A. Include dairy products in your regular diet, replace meat with tofu and opt for healthier snacking options by having almonds, figs, sunflower seeds, etc.

Q. What has more calcium than milk?

A. A lot of fruits and vegetables have as much as 20% higher calcium content than milk. This includes green leafy vegetables, dried fruits, nuts, seeds etc.

Q. Which dairy product has the most amount of calcium?

A. Plain, non-fat yogurt is believed to be the highest source of calcium amongst all dairy foods.