1. Dairy Products
Milk, cheese, and yogurt are excellent sources of calcium. A single cup of milk provides around 300 mg of calcium, while yogurt and cheese also offer significant amounts. Incorporating these into your diet can significantly boost your calcium intake.
2. Leafy Green Vegetables
Leafy greens like kale, spinach and collard greens contain not only vitamins and minerals but also calcium. One cup of cooked collard greens, for example, contains about 266 milligrams of calcium. Adding these vegetables to your diet can help keep your bones healthy.
3. Fortified foods
Many foods fortified with calcium, such as some cereals, plant-based dairy products (such as almond, soy, rice milk), this fortified coconut water is ideal for those who may be lactose intolerant or dieting of plants take what you want.
4. Almonds
Almonds are a great source of calcium, with one ounce providing about 80 mg. They provide healthy fats, fiber and protein, providing a nutritious diet that supports bone health.
5.
Tofu
Tofu is a wonderful source of calcium made primarily from calcium sulfate. Half a cup of tofu can provide 861 milligrams of calcium.
6. Sardines
Canned sardines, especially those with bones in them, are surprisingly high in calcium. Just three ounces of sardines provide about 325 milligrams of calcium.They also contain omega-3 fatty acids that have other health benefits.
7.
Figs
Dried raisins are a delicious and healthy way to increase your calcium intake. Eight dried figs can provide about 241 milligrams of calcium.They provide fiber and antioxidants, making them a healthy addition to your diet.
8.
Sesame Seeds
Sesame seeds are small but rich in calcium. One teaspoon of sesame seeds contains about 88 milligrams of calcium. It can be sprinkled on salads, added to baked goods, to boost calcium or used in recipes.
9.
White Beans
White banks are another good source of calcium from plant sources. One cup of cooked egg whites provides about 161 milligrams of calcium.They are high in protein and fiber, which supports overall health.
10.
Broccoli
Broccoli is a cruciferous vegetable that provides good amounts of calcium. One cup of cooked broccoli contains about 62 mg. It is also high in vitamins CK and K, which are beneficial for bone health.
Adding these types of calcium-rich foods to your diet can help ensure that you get the necessary amounts of this essential mineral to maintain strong, healthy bones throughout the season
