Food containing a lot of calcium for osteoporosis

Best calcium rich food for osteoporosis


Foods containing a lot of calcium for osteoporosis

Calcium is the main mineral constituent of bone. Thanks to its characteristics, calcium allows the formation of strong bones capable of supporting the body’s weight. At least three daily servings of foods that are rich in calcium should be included:


Eating almonds is an excellent source of calcium, in addition to magnesium, phosphorus, potassium, boron, and many other important trace elements. It should be almonds that are raw or lightly toasted, without salt.

Calcium in dairy products

The main source of calcium is dairy products. However, whole milk has a lot of fat so it is not very suitable from middle age. Ideally, take skim milk products, such as skimmed yogurt, skimmed milk or 0% cheeses.

Homemade vegetable drinks are not a good source of calcium

For example, almond milk contains 14 mg. of calcium per 100 g., 10 times less than milk.

On the other hand, enriched vegetable milk is highly recommended: Soy drink or enriched oatmeal drink contains the same amount of calcium as milk and is also richer in magnesium than milk. They are a very healthy option that can be introduced by all people, provided that the drink is enriched with calcium. Those people who have lactose intolerance can also choose this type of drinks.

Cruciferae very rich in calcium

Cruciferae are the vegetables that are richest in calcium and have the best absorption of this mineral. It is advisable to eat a lot of broccoli, cauliflowers, cabbage, or foods of this vegetable group.

Other vegetables rich in calcium: carrots, celery, artichokes, borage, green beans, endives, leeks and onions.

food rich in calcium

Almonds, dried figs, sesame, citrus and carrots are very rich in calcium.

Calcium in algae

Algae are the richest food in calcium that exists, with a higher content than cheese.

Calcium in nuts and seeds

Nuts and seeds are very rich in calcium, magnesium, zinc and boron. The ingestion of these fruits is a good way to keep bones in good condition by preventing osteoporosis. For younger people, the consumption of these fruits can help strengthen the bones and promote proper growth. Among the richest in this mineral we would highlight:

The dried fruit such as dried figs, dried apricots, dates, and raisins are very rich in calcium and it is very convenient to introduce these foods into the diet.

Fruits with calcium for ostoporosis

The most recommended fruits are citrus fruits, because they contain high doses of vitamin C and are the fruits richest in calcium. Among citrus fruits we have tangerine, orange, lemon, grapefruit or lime.

There are also very calcium-rich fruits: figs, kiwi, strawberries, raspberries, coconut, papaya or blackberries.

Edible wild herbs very rich in calcium

Alimentos ricos en calcio para la osteoporosis

Cumin is a very economical and tasty calcium and potassium supplement. You would be surprised to read the properties of spices!

Amaranths (Amaranthus) stand out. They can be eaten boiled or their broth can be drank. More appealing is purslane (Portulaga oleracea), another wild herb with varied medicinal properties that can be added to salads and provides a good dose of this mineral.

Aromatic herbs contain calcium

In addition to containing calcium, these ingredients are important because they provide a lot of potassium, which is essential for the formation of bones. Some herbs rich in calcium are cumin, marjoram and basil.

Egg shell for osteoporosis

It could be taken to increase calcium intake, but it is not recommended as a home remedy because of the danger of Salmonella poisoning. If egg shell is taken, toast previously in the furnace during half an hour to eliminate germs. Grind and crush it well!

Calcium supplements for osteoporosis

Another option is a calcium supplement, although in this case you will not be providing other necessary nutrients for the bone. That is, a calcium supplement does not replace the benefits of natural foods rich in calcium.

punto rojo More information on osteoporosis.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

12 May, 2021

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