Foods Rich in Calcium: A Guide for Stronger Bones and Joints

By Dr. Jigar Patel, Orthopaedic Surgeon, Ghatkopar, Mumbai

Calcium is one of the most important minerals for our body. It plays a key role in building strong bones and teeth, keeping our joints healthy, and even helping our muscles and nerves function properly. Many people think only of milk when it comes to calcium, but there are several other foods that are excellent sources too.

As an orthopaedic surgeon, I often see patients with weak bones, osteoporosis, or fractures that could have been prevented with better calcium intake. Here’s a simple guide for you and your family to include calcium-rich foods in your daily diet.

Why Calcium is Important

• Bone health: About 99% of the body’s calcium is stored in bones and teeth. Adequate calcium keeps bones strong and reduces the risk of fractures.

• Joint health: Calcium helps maintain cartilage and supports smooth joint function.

• Muscle & nerve function: It plays a vital role in muscle contraction and sending signals in nerves.

• Preventing osteoporosis: Regular intake from childhood helps prevent bone thinning later in life.

Foods Rich in Calcium

1.

Dairy Products

• Milk (cow, buffalo, or fortified alternatives)

• Curd (yogurt)

• Paneer (cottage cheese)

• Cheese

  
  

  (Tip: Opt for low-fat versions if you are watching your weight or cholesterol.)

2.

Green Leafy Vegetables

• Spinach (palak)

• Fenugreek leaves (methi)

• Amaranth leaves (chaulai)

• Drumstick leaves (moringa)

3.

Nuts & Seeds

• Almonds

• Sesame seeds (til)

• Chia seeds

• Flax seeds

4.

Legumes & Pulses

• Chickpeas (chana)

• Soybeans & soy products (tofu, soy milk)

• Rajma, lentils

5.

Fish & Seafood

• Sardines

• Salmon (especially with bones)

• Anchovies

  
  

  (Non-vegetarian option, rich in both calcium and vitamin D.)

6.

Fortified Foods

Many packaged foods today are fortified with calcium:

• Calcium-fortified cereals

• Fortified orange juice

• Fortified plant-based milk (soy, almond, oat milk)

7.

Fruits

• Oranges

• Kiwi

• Figs (anjeer – fresh or dried)

Tips for Better Calcium Absorption

• Vitamin D is essential – sunlight exposure and foods like eggs, fish, and fortified milk help your body absorb calcium.

• Avoid too much caffeine and carbonated drinks – they can reduce calcium absorption.

• Spread calcium intake throughout the day rather than consuming it all at once.

How Much Calcium Do You Need?

• Children (4–18 years): 800–1,000 mg per day

• Adults: 1,000 mg per day

• Women after menopause & elderly: 1,200–1,500 mg per day

(One glass of milk gives you about 300 mg of calcium.)

Final Words from Dr. Jigar Patel

Strong bones are built over time – not in a single day. A balanced diet, rich in calcium and vitamin D, along with regular exercise, can keep your bones and joints healthy for life. If you are at risk of osteoporosis, fractures, or have joint pain, consult your orthopaedic doctor to check if you need supplements in addition to dietary changes.

👉 Take care of your bones today, so they take care of you tomorrow!