'15 Foods Rich In Calcium You Must Eat Daily Calcium is very important for your health. In fact, you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling. The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg. 1. Seeds Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the RDI, while the same serving of sesame seeds packs 9% of the RDI. 2. Cheese Parmesan cheese packs 33% of the RDI for calcium, while other types deliver 5–2%. Despite being high in fat and calories, cheese may lower your risk of heart disease. 3. Yogurt Yogurt is one of the best sources of calcium, providing 30% of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients. 4. Sardines and Canned Salmon Sardines and canned salmon are exceptionally healthy choices. A can of sardines gives you 35% of the RDI for calcium, while 3 ounces (85 grams) of canned salmon packs 21%. 5. Beans and Lentils Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 24% of the RDI for calcium, while other varieties provide around 4–13% for the same serving size. 6. Almonds Almonds are high in nutrients like healthy fats, protein, magnesium and others. One ounce, or 22 nuts, delivers 8% of the RDI for calcium. 7. Whey Protein Whey protein is an exceptionally healthy protein source and one scoop of whey protein powder has 20% of the RDI for calcium. 8. Some Leafy Greens Some dark, leafy greens are rich in calcium. One cup (190 grams) of cooked collard greens packs 25% of your daily needs. However, some leafy greens contain oxalates, which make some calcium unavailable to your body. 9. Rhubarb Rhubarb has lots of fiber, vitamin K and other nutrients. The calcium may not be fully absorbed, but the numbers are high enough that you still get plenty. 10. Fortified Foods Grain-based foods may be fortified with calcium. Read the label to find out how much of this mineral fortified foods contain. 11. Amaranth The seeds and leaves of amaranth are very nutritious. One cup (246 grams) of cooked amaranth grain provides 12% of the RDI for calcium, while the leaves pack 28% per cup (132 grams). 12. Edamame and Tofu Tofu and edamame are both rich in calcium. Just half a cup (126 grams) of tofu prepared with calcium has 86% of the RDI, while one cup (155 grams) of edamame packs 10%. 13. Fortified Drinks Non-dairy milks and orange juice can be fortified with calcium. For example, one cup (237 ml) of fortified orange juice can have 50% of the RDI, while the same serving of fortified soy milk packs 30%. 14. Figs Dried figs contain more calcium than other dried fruits. A single ounce (28 grams) has 5% of your daily needs for this mineral. 15. Milk Milk is a great source of well-absorbed calcium. One cup (237 ml) of milk provides 27–35% of the RDI for this mineral. The Bottom Line Calcium is an important mineral that you may not be getting enough of. While dairy products tend to pack the highest amounts of this mineral, plenty of other good sources exist — many of which are plant-based. FOR MORE VIDEOS SUBSCRIBE TO OUR CHANNEL:https://bit.ly/335yTer'
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