Calcium is a mineral found in many foods and it performs many important functions within the body. Many of us know that calcium is essential to help build strong bones and teeth, but it also regulates muscle contractions (including your heartbeat), and ensures that your blood clots normally.

Adults aged between 19 and 64 need 700mg of calcium a day, but some people need more, for example if you are breastfeeding, have osteoporosis or are aged between nine and 18 years of age. There are plenty of calcium rich foods available, such as milk and cheese, but some people may not be aware of other food sources which can help bring more calcium into your diet. If you’re looking to up your calcium intake, see below for some quick and easy ways to add it to your diet.

Dairy products

Dairy products like milk, cheese and yoghurt contain high amounts of calcium (for example, 200ml of milk contains 240mg of calcium). Start your day with cereal and milk or a bowl of fresh fruit and yoghurt. If you’ve got a little more time, try something like a cooked omelette with grated cheese to start your day with a meal rich in protein and calcium.

Green leafy vegetables

Many people have dietary or lifestyle requirements which mean they may not eat dairy (such as lactose intolerance or veganism), but luckily there are plenty of other ways to add calcium to your diet. Green leafy vegetables like broccoli, okra, cabbage and watercress all contain high amounts of calcium. Broccoli and cabbage are delicious stir fried with ginger, garlic and soy sauce, or top salads with peppery watercress.


Tofu is a very popular meat alternative for vegans and vegetarians, and it’s high in calcium too. Soft tofu can be scrambled in place of eggs, or add firm tofu to stir frys, rice dishes or noodle soups. Tofu is also a good source of protein and contains all nine essential amino acids.

Soya products

Soya beans contain high amounts of calcium and soya milk often contains added calcium to help people reach their daily intake. Soya milk is a great dairy alternative for coffee or cereal and soya beans can be used to add protein if you’re not a fan of tofu or don’t eat meat.

If you’re looking for high quality, calcium rich dairy products for your business, get in touch with the team at Freshways. We understand the importance of good quality food, which is why we’re proud to offer delivery of wholesale products including milk, cheese, cream, yoghurt and eggs. We also stock bread products, juice and many brand name items, so give us a call today or visit our website to find out more.