Calcium is crucial for your overall health. Your body actually has more calcium than any other mineral.
It makes up a lot of your bones, teeth, and plays a major role in heart function, muscle function, nerve signaling, and heart health.
The daily recommended intake (RDI), of calcium for adults, is 1,000 mg. Women over 50, and anyone over 70, should get 1,200 mg. Children 4-18 years old are advised to take 1,300 mg.
However, a large percentage of the population doesn’t meet their calcium needs through their diet (1Trusted Source).
Dairy products like yogurt, cheese, and milk are the main foods rich in calcium. Non-dairy sources can also be high in this mineral.
These include seafood as well as legumes, leafy greens, and legumes.
Just 1 cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount.
However, the same serving also contains 838 calories with almost 72 grams of fat.
While fat is healthy and monounsaturated, it is also high in calories. Therefore, one should limit their intake to less than one-quarter cup per person.
Tofu is a great source of calcium. The calcium content in tofu can vary depending upon the brand and firmness. They can range from 275-861mg per half-cup.
To receive the benefits of the calcium, read labeling carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant.
3. Broccoli and rabe
Broccoli’s bitter cousin, broccoli rabe, contains 100 mgTrusted Source of calcium per cup.
Many recipes aim to tone down and complement the intense flavor of this hearty vegetable.
Just 2 cups of raw chopped Kale provides about 180 mg of calcium.
Kale is part of the cruciferous group of vegetables that also includes broccoli. The leafy green is loaded with antioxidantsTrusted Source, which can prevent or delay cell damage. Kale is also low in calories, with every 100 grams containing only 35 caloriesTrusted Source.
Chop kale and add it to a salad.
5. Sweet potatoes
One large sweet potato contains 68 mgTrusted Source of calcium. These vegetables are also rich in potassium and vitamins A and C.
Vitamin A is an important antioxidant that may promote good eyesight, resistance to the effects of aging, and cancer prevention rested Source.
Sweet potatoes are low in calories and fat. Some people enjoy sweet potatoes as a side dish.
6. Oranges, orange juice
One large orange contains 74 mgTrusted Source of calcium, while a single glass of calcium-fortified orange juice contains 300 mg
Another cruciferous vegetable is arugula which contains 32 mg of calcium per cup.
This may not seem like an impressive figure, but arugula contains a lot of water, and it is low in calories, at 5 calories trusted Source per cup.
You can eat up to 3 cups of each serving, which will increase your calcium intake.
Arugula also contains high amounts of a compound called erucic, which may combat cancer trusted Source
A single cup of raw okra contains 82 mgTrusted Source of calcium. Okra is also a significant source trusted Source of protein, fiber, iron, and zinc.
Many people love to eat the vegetable boiled and fried, pickled and roasted.
9. Sesame seeds
Eating just 1 tablespoon of sesame seeds adds 88 mgTrusted Source of calcium to a person’s diet. To make them more flavorful, toast them and sprinkle the seeds on a salad.
Sesame seeds are rich in zinc and copper. Both of these nutrients are good for bone health. Results of a study trusted Source from 2013 suggest that supplementation with sesame seeds helped relieve some knee osteoarthritis symptoms.
One cup of frozen, prepared edamame contains 98mg Trusted Source.
Edamame, which can be eaten fresh or frozen and shelled and in pods or whole beans, is high-quality and contains all nine of the essential amino acids.