Top 7 Calcium Rich Foods

Calcium plays an important role in maintaining healthy bones and joints, strong teeth and healthy blood vessels. It also helps regulate blood pressure and prevent diabetes. According the National Institute of Nutrition, Indian Council of Medical Research (ICMR), an average adult requires close to 500 mg of calcium every day. If you wonder, what foods should you include in your diet to meet your daily dose of calcium, here's our bucket list of calcium-rich foods.

Oranges One orange has 60 mg of calcium

Soya - Soya milk, soya beans and tofu are all great sources of calcium. It's also got iron, magnesium, protein and selenium.

One and a half servings of tofu (130 grams) and close to two servings of soy milk (500 ml) would equal to calcium derived from one cup (250 ml) of milk.

Every 250 ml of milk gives you 300 mg of calcium

White Beans - White bean refers to any bean that is white or off-white in colour. These also have detoxifying properties and a very low glycemic index.

3 servings (cups) of white beans would equal to calcium derived from 250ml milk.

Figs - Figs are one of the fruits that are richest in fibre. They also contain minerals, series of vitamins like A, B1, B2, calcium, iron, phosphorus, manganese, sodium, potassium and chlorine. Just two medium sized figs can give you 55 mg of calcium.

Broccoli - 100 grams of sturdy, green and crunchy florets can give you 47 mg of calcium.

Dairy, of course! Your daily glass of milk, a cup of yoghurt, cottage cheese or cheese - these all are enriched with calcium.

Other sources would include dark leafy vegetables like spinach, kale (3 servings = 300 mg of calcium), collards, bokchoy (2 servings = 300 mg of calcium), turnip greens as well as fish like sardines.