June 24, 2024

Do you know why you need to increase your intake of calcium in your body? It is simple. You need to do so to keep your bones strong, resilient, and healthy.

Nourishing your body with the right calcium intake is the best way to fortify your skeleton structure. This post specifically deals with all you need to know to meet your regular calcium requirements.

Let’s explore all the dietary options to replenish the body with all the calcium it needs.


Calcium-Rich Food Sources

Have you been informed of being deficient in calcium lately? If yes, don’t worry. The situation can be fixed. Just enrich the food you consume daily with rich sources of calcium. If possible, consider the following.  

Dairy Products  

Consider these dairy options to fill your bones with all the calcium they need for better health.

Milk: It could be a good start. Sticking to a good glass daily can do you a lot better than you might think. Although your intake of calcium should change with age, try to have at least a serving measuring 250 mL each day. The best time is right before going to bed. If possible, put a little honey there, it will help you sleep better.   

Soya Drinks: This is another beverage for calcium replenishment. If you are not a big fan of milk, choose this. Or, you can even switch between these two options alternatively.   

If possible, go for fortified soya drinks, i.e., additionally enriched with calcium to boost nutritional value.

Buttermilk: It is everyone’s favourite on a hot summer day. This fermented dairy product is another good source of calcium. If drinking milk isn’t feasible, choose this option. This light and cool beverage won’t feel heavy at all.

Although you can have it any time, it is preferably the best during lunchtime. Make sure you don’t drink too much right after having a meal as it might slow down the digestive process. 250 to 450 ml is enough for a day.  

Cheese: It is also the most viable option to make your diet calcium-rich. Keep fresh cheese products in your fridge and mix good chunks with your vegetables or salad daily. Here, you have both options: eat it raw or cook it your way as you would like it.

Yoghurt: This keeps your diet healthy as well as interesting. Yoghurt goes well with almost every meal—breakfast, lunch or dinner. Take strawberries with this dairy food and make a perfect blend to meet taste as well as calcium needs. In case something spicy is your way, some yoghurt with burnt cumin seeds will do the trick.

Do You Have Joint Issues?

If you are checking out this post because you have joint issues related to knees or hips, you better make an appointment with an orthopaedic doctor first of all. You shouldn’t take hip or knee issues like pain, stiffness or inflammation lightly.

If a joint doctor recommends surgery, take a pause and first find the best doctor in the field. It will ensure that you get your hip replacement surgery in Delhi from a reputable expert.

Vegetarian Options

Besides products made out of milk, you have other choices as well. Take into consideration the following advice.

Greens like Cooked Kale: If you cannot afford much, pick up cooked kale. A good amount of cooked kale is filled with calcium and other essential nutrients your body needs. Besides, spinach and collard greens are also good sources.

Fortified Flour: Have you considered this? It is a great way to provide calcium for your body if you are looking for an easy and cheap alternative. There is flour available in the market that is enriched with essential nutrients (calcium, folic acid, riboflavin, etc.) after processing specifically.    

Almonds: If you can afford, start having about 20 to 23 almonds daily. It will cover the requirement of having 28 grams of almonds per day along with providing for calcium needs. Besides, these nuts are also rich in fibre content. It means eating almonds will also relieve constipation issues if any.  

Broccoli: Another food for you rich with several benefits. A bowl of cooked broccoli will provide a good quantity of calcium along with vitamin C, and fibre.

Fruit: Of all the food packed with calcium, fruits are crucial too. Besides main meals, make room for small servings of fruits here and there. You can pick up your options from the following list: Tangerines, Pears, Mulberries, Guava, Kiwi, Apricots, Pineapples, Passion Fruit, etc.

Enriched Fruit Juice: Next time, when you are thirsty, go for a fortified fruit drink. It is the fruit juice that has been specially enriched or fortified with calcium and other essential nutrients.

Many such fortified drinks are available in the market. Orange juice might be the best option given it is filled with the goodness of antioxidants and micronutrients like vitamin C, Folate, and potassium.

Non-Vegetarian Options

Seafood: Fish edible with bones are calcium-rich. Every type of seafood you can have with bones will help top up the calcium level in your body. For example, you can have fish like sardines and pilchards.     

Other fish are Salmon, Tuna, and Catfish if you would like more options to choose from. Canned items are best here as bones will be soft and thus more edible.    

Eggs: In particular, these non-vegetarian breakfast items are filled with a good amount of potassium, calcium, and phosphorus. Having one boiled egg or two will help increase calcium in your bones.


Including all these food items in your diet will help get your calcium in every way possible. However, you don’t need to eat everything at once. It is more than enough if you can at least manage to eat one or two items daily from these calcium-rich sources. Make your combinations.

Furthermore, if needed, feel free to consult a dietician for any specific guidance on the subject. And finally, as mentioned above, in case you have joint problems, don’t ignore this.

Make sure you see the best doctor in the field. Carelessness might even lead you to the point where surgery will be the last option. However, if a doctor has already suggested you have a total knee implant, don’t worry. An experienced orthopaedist will help you go through it without much trouble.

All you need to do is to ensure the best surgeon and get the best total knee replacement surgery in Delhi.

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