11 High Calcium Rich Foods to Prevent Osteoporosis Naturally

Calcium is one of the most essential nutrients that our body needs. An adult male or female needs around 1100 to 1400 mg of calcium on daily basis. In women healthy calcium intake is vitally important to prevent osteoporosis naturally. Obtaining calcium from foods is best way, here is list of 11 high calcium rich foods which can help prevent and cure calcium insufficiency and increase bone density.

- Milk is best source of calcium, protein and other vitamins like vitamin D. One glass of cow’s milk contains about 235 mg of calcium which is nearly 33% of total body requirement. Cow’s milk is low on saturated fats too so pretty safe source of calcium for men and women to prevent osteoporosis naturally.

- Tofu probably contains highest amount of calcium. One cup of tofu supplements nearly 86% of total calcium requirement of an adult body. Tofu is one of the 11 high calcium rich foods that work for men and women to prevent bone fragility and rigidity. It is beneficial for menopausal women as it controls drop in estrogen level and relieves symptoms of menopause.

- Amarnath leaves are referred as pseudo-cereal but are very high in mineral and vitamin content. A cup of cooked Amarnath leaves supplement nearly 140 mg of calcium. You also get decent dosage of magnesium, manganese, folate, iron and phosphorous. These also provide high dose of vitamin A and C. the leaves of Amarnath are great foods for bone health.

- Collard green is leafy green vegetable in high calcium foods chart. One cup of collard green gives 25% of total daily needs of adult body. Compared to other green leafy vegetables like spinach and kale which are also high on calcium green collard is preferred as better foods for bone health because of low-oxalates. High content of oxalates in spinach and kale make calcium less-available to body.

- White beans and winged beans are other 11 high calcium rich foods. Not all beans are sources of calcium, although all the beans are rich in protein, folate, iron and other minerals, these two beans are particularly high calcium foods and excellent to prevent osteoporosis naturally.

- Almonds are good sources of calcium which along with other calcium rich foods work as useful ways to increase bone density. Almonds supplement nearly 8% of total calcium needs of body but for that you need to eat nearly 20 nuts. So these are good supportive foods to maintain optimum calcium intake but may not fulfill complete requirement alone.

- Fatty fishes are not only high on omega -3 fatty acids but also good sources of calcium. If you can eat non-veggie food fishes are packed with nutrition and best diet one can eat to stay healthy and fit. Salmon are packed with nearly 35% of total daily needs of calcium. These are sitting in high calcium foods chart.

- Yoghurt or a cup full of low-fat curd is great way to add calcium to your diet. Yoghurt and curd both are good foods that provide vitamin D along with calcium so that your body utilizes the mineral to grow bones and strengthen muscles. These foods are great for growing children as well for optimum physical growth.

- Cheese is another milk product which gives decent amount of calcium with small serving. But make sure that you eat right variety of cheese to get sufficient calcium. Not all varieties of cheese supplement similar amount of calcium. Softer cheese has lesser calcium compared to harder one. Parmesan cheese has most dense content of calcium about 33% of total RDI in one cup.

- Sesame, celery, chia and poppy seeds are other foods for bone health. These seeds contain good amount of calcium and other minerals and nourish muscles and bones. A tablespoon of these seeds generally provide 9% of total daily needs of calcium.

- Figs contain highest percentage of calcium compared to all types of dried fruits. These are also good sources of vitamin K and potassium. Regular intake of fried figs is good for digestion as well.

Always take care of your water intake while eating high calcium foods. Low water intake can cause digestive disorders due to calcium rich foods.

For even simpler and convenient way you can use Calcivon tablets along with Freeflex capsules to get dose of range of vitamins including vitamin D, powerful antioxidants, minerals like iron, potassium, magnesium and calcium for strong bones and healthy muscles. These pills in combination give all the benefits of foods that provide vitamin D, iron and calcium to keep bones, joints, muscles, dentures and hairs healthy.

Not only you get stronger musculoskeletal system by using these supplements, but also higher muscular endurance and nervous system, these are purely natural supplements that come with zero side effects. These are suitable for growing children to elderly and excellent for women to protect and treat them from bone related disorders.