It is the most abundant mineral in the body and is primarily stored in the bones and teeth.
Calcium is an important part of a well-rounded diet.
Dairy products like milk, cheese, and yogurt are rich in calcium.
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Othernon-dairy calcium sourcesinclude green, leafy vegetables, seeds, and soy products like tofu and edamame.
Cheese
Cheese is a good source of both calcium and protein.
One ounce of Parmesan cheese contains 242 mg of calcium.Softer cheeses tend to have less calcium.
One ounce of Brie includes 52 mg of calcium.
Cheese is also agood source of protein.
Leafy Green Vegetables
Leafy greenslike collard greens, kale, and spinach are rich in calcium.
Broccoli
Broccoli is a cruciferous vegetable that provides 35 mg of calcium in a one-cup serving.
Seeds
Seeds pack a large amount of calcium into small servings.
One tablespoon of poppy seeds has 127 mg of calcium.Seeds also contain protein and healthy fats.
Amaranth
Amaranthis an ancient grain that can be served as a side dish or in place of rice.
It is rich in calcium, with 116 mg in 1 cup.
It also contains folate, calcium, magnesium, phosphorus, and iron.
Dried Figs
Figs contain more calcium per serving than other types of dried fruit.
They are also rich in vitamin K and potassium.
Rhubarb
Rhubarb is a tart fruit that provides calcium, vitamin K, and fiber.
It also contains a prebiotic fiber that promotes the growth of healthy bacteria in the gut.
Sardines
Sardines are small fish with edible bones, which increases their calcium content.
Canned Salmon
Salmon is an excellent source of both protein and calcium.
A 3-ounce serving of canned salmon has 241 mg of calcium and 19.6 g of protein.
Beans and Lentils
Beans and lentils are high in calcium, protein, and fiber.
They also provide iron, zinc, folate, magnesium, and potassium.
Edamame
Edamame are young soybeans that make a delicious appetizer or side dish.
One cup provides 97.6 mg of calcium and contains protein and folate.
Tofu
Tofu is a prepared soy product and is fortified with calcium.
Soy Milk
Soy milkis also fortified with calcium (added to it during processing).
One cup of fortified soy milk provides 300 mg of calcium and 6,34 g of protein.
Foods fortified with calcium are not naturally high in calcium but have the mineral added to them.
Your healthcare provider may recommend a calcium supplement if you are at risk of not getting enough calcium.
Types of Calcium Supplements
There aretwo types of calcium supplements:calcium carbonate and calcium citrate.
Calcium carbonate is best absorbed with food, whilecalcium citratecan be taken with or without food.
Most calcium supplements contain about 1,000 mg of calcium.
However, the body cannot absorb that much calcium all at once.
Our bodies can take in about 500 mg or less.
Possible side effects of calcium supplements include gas, bloating, and constipation.
Our bodies store most of the calcium in the bones and teeth.
Non-dairy calcium-rich foods include green, leafy vegetables, seeds, sardines, soy products, and almonds.
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U.S. Department of Agriculture.General Mills, Total, crunchy whole grain wheat flakes.
