Food Items That Can Help Balance the Calcium and Magnesium Levels


If you have known how important the calcium levels are then you will never skip a day without intaking a dose full of calcium before you doze off. Calcium salts are playing a pivotal role in our movements and mental growth. Calcium and magnesium are two of the most important ions which tend to affect the entire functions of our body.

The melanin sheaths in our body for protecting our nervous system are made up of calcium. Moreover, whenever we move, we tend to rely on calcium salts for pushing our muscles. 

In this article, we will look at some of the best food items which can help us in retaining our calcium and magnesium salts. The reason for writing this article is to help vegans, who think that the only source for calcium and magnesium intake, and unfortunately this approach will not make them healthy.    

Both these salts are an integral part of our bones, a lot of people do not bother taking care of their calcium and magnesium intake, so when their condition gets worse they are bound to take magnesium and calcium supplements, such as magnesium orotate

How Much Calcium Do We Need? 

An adult person needs 1000ml of calcium every day. This amount of calcium can be reached by drinking three glasses of milk every day. 


Who does not like cheese? Each ounce of cheese contains 33mg of cheese. But, the issue, is raw cheese is more enriched with calcium than cooked cheese. 

Eating cheese daily can help you in avoiding metabolic syndrome, if it would not be controlled then eventually it can lead to diabetics and heart attack. 

If you are having a slice of cheese every day, then almost 33 percent of your daily calcium intake will be accomplished. 

Sardines and Canned Fish 

The only reason why sardines and canned fish are rich with calcium salts is their edible bones. While eating sardines you can also eat their soft bones, which are the main visible calcium enriched food. 

A can of sardines contains almost 35 percent of the calcium which you need daily. While through salmon you will get 21 percent calcium of the daily required calcium intake. 


One ounce of almond contains 8 percent of the total required calcium daily intake. Almonds not only provide calcium and magnesium, but they are also a good source of magnesium. 

These nuts will also help you in maintaining a healthy blood pressure, body fats and other risk factors. 

You are not supposed to take a bowl of the nuts every day. Eating 8 almonds will be enough. 


If you want an oxalate rich diet with a high component of calcium and magnesium, then adding rhubarb in your diet is quite important.  

Rhubarb is a source of prebiotic, which means that it promotes the growth of good bacteria. If you eat 250 gm of rhubarb, then you are consuming almost 25 percent of the essential calcium. 

Lastly, these greens are rich with vitamin K. vitamin K helps in the proper absorption of calcium salts in blood. 

Soy Milk 

Fortified soy milk is a rich source of both calcium and magnesium. This soy milk is an alternative of cow’s milk, which makes it an incredibly suitable for those who are vegan and do not want to drink milk or eat cheese. If you are on a diet, then you must think of less saturated fats, and soy milk has got an enormous amount of less saturated fats. 

Chia Seeds 

A tablespoon of chia seeds 179mg of calcium. You can make various smoothies and milkshake with chia seeds. 

In summers it is one of the best ways for maintaining, calcium, magnesium and phosphorus levels. 

Sunflower Seeds 

If you eat a half cup of sunflower seeds, then you are taking 109mg of calcium. These seeds are also rich in magnesium, potassium and calcium. 

You can simply roast these seeds and have them as your snacks. 

Sesame Seed

Just 1 tbsp. of sesame seeds are enriched with calcium. It contains 88mg of calcium. Moreover, it also contains zinc and copper. Which are essential for the overall health.