4 Calcium-Rich Foods

Nutrition, Fitness & Sports

We know that one of the main components of bones and teeth is calcium. Even though many breaths provide calcium, it is necessary to consume those that fixate on the bones to help strengthen the structures that are composed mainly of calcium. It is crucial to bear in mind that, to obtain a correct absorption of calcium, it is necessary to have a balance of those foods that prevent the right penetration of calcium into the bones. Of all the calcium ingested in the diet, only the body stores 40%, the rest is eliminated through urine.

Exceeding in foods such as meats, legumes, processed products, and soft drinks prevents calcium from being absorbed properly. On the other hand, excessive consumption of fiber and salt also increases the loss of calcium.

The foods that help us so that calcium can be absorbed correctly are:


It is well known that this dairy product is one of the most commercialized foods due to its calcium content. Thanks to the fact that milk has nutrients that are benefits to people’s health. The benefits of this drink are diverse, decrease the bad fat that is inside the bloodstream so that you will avoid heart-related diseases. It also helps prevent mutations in cells that can lead to breast cancer or bone problems such as osteoporosis. It also improves the condition of the skin and prevents diseases in the stomach.

Foods with phosphorus

Phosphorus is another mineral that is an elemental part of calcium, and it is that all these minerals help the absorption is done the right way. There must be a balance of these two elements so that there is a correct functioning. Usually, the foods containing the highest levels of phosphorus are the same as those providing the highest percentage of calcium. Products such as eggs, sardines, salmon, fruits, vegetables, eggs, and sunflower seeds are perfect for obtaining this mineral.


Thanks to its main vitamin A, the consumption of this vegetable allows calcium to be synthesized quickly and efficiently, which helps bones and teeth to be maintained in a perfect state. This vegetable is one of the most consumed in the world, due to all the nutrients provided by the carrot. Also, this product has not only direct benefits with the assimilation of calcium, but also helps other organs essential for human well-being.

This food can be consumed in different ways, depending on the taste of the person. It can be eaten raw in salads or as a snack; in foods such as soups, puddings, or desserts. This vegetable provides minerals, vitamins, fiber, and antioxidants that help the welfare of cells.

Strawberries and kiwis

Already these fruits are rich in vitamin C, facilitate the process of calcium absorption in the body. In addition to this benefit, strawberries and kiwis have high levels and antioxidants which allow nutrients from other foods to be stored in the body correctly. The kiwi facilitates intestinal transit, so it is an essential product for those people who are on a diet.

The consumption of calcium is vital in our diet, so this mineral must be part of our daily diet, with the aim that the structures made of calcium, such as teeth and bones, are not decalcified. Consultation with nutrition specialists should also be taken into account, as with a dentist since if teeth start to present problems caused by a lack of calcium, it will be necessary to resort to dental implants Tijuana treatments.