By: Julie Angela

Keeping fit could be challenging, especially if your career depends on it. Minerals such as calcium are essential for your health and to maintain physical fitness as a combatant. Interestingly, calcium is the most dominant mineral in your body as it makes up your bones and teeth.

Calcium plays a major role in maintaining a healthy heart. Effective nerve conduction is needed to control your muscles. These three systems need to function optimally if you maintain physical fitness. However, your body may come short of this essential mineral.

Daily intake of 1000 milligrams of calcium is recommended for adults. A good way to meet this daily requirement is by eating foods that contain a sufficient amount of calcium. Here’s a list of the top seven high calcium foods to maintain your fitness.

1. Milk – Milk is a rich source of dietary calcium as it’s one of the highest calcium-containing foods. It is affordable readily available in stores. A cup of milk contains about 300 milligrams of calcium, which is about a quarter of your daily calcium requirement. 

2. Almonds – Nuts are a great source of calcium. Almonds have the highest calcium content of all the nuts, containing about 380 milligrams of calcium, which is higher than that found in milk. Others, such as Brazil nuts, hazelnuts, chestnuts, walnuts, are also good dietary calcium sources. To get the best out of nuts, you need the best nuts grinder.

3. Sardines and Salmons – They are a healthy calcium source when consumed together with the bones. Bones of canned sardines and salmons are soft and edible and will not be difficult for you to eat. They both contain 325 milligrams and 180 milligrams of calcium, respectively. But you do want to make sure the sardines you’re buying still has the bones untouched.

4. Yoghurt – Yoghurt is excellent calcium-containing food, and it’s one of the best sources of dietary calcium. With a regular yogurt cup, you can get up to 30% of your daily calcium requirement and may be higher with low-fat yogurt, which could give you up to 45% of your daily intake.

5. Fortified foods – Fortified foods are another great source of dietary calcium. Foods such as cereals, oatmeal, bread, and orange can be fortified to deliver a certain amount of calcium. Certain types of cereals, for example, can deliver up to 1000 milligrams of calcium per serving. That’s about all you need for a day. When fortified foods are eaten together with other calcium-containing foods, such as taking cereals with milk, the intake amount may go overboard. You’d need to check packaged food labels to know the amount of calcium present.

6. Green vegetables – Some green leafy vegetables are a good source of calcium. Some include collard greens, kale, and spinach. A cup of cooked collard greens can deliver up to 260 milligrams of calcium.

7. Cheese – If you love cheese, you’ve got a great source of calcium supply. Parmesan cheese, for example, has about 331 milligrams of calcium. That’s about 33% of your daily calcium need. It will interest you to know studies have shown that cheese’s daily consumption is linked to a decreased risk of heart disease, diabetes, and stroke. However, you should note that cheese contains high fat and calories. Some even contain a large amount of sodium, which may cause sensitive reactions in some people with sodium sensitivity.


Calcium is essential in maintaining military fitness as it helps to keep you strong. The good thing is that these foods are not difficult to access and are very affordable. And this article has provided you with a variety of calcium-containing foods.

A true love for health

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