For healthy teeth and bones, calcium is vital. And the older we get, the more it will play a part in preventing osteoporosis, which can lead to fractures of the bone, breaks and, ultimately, surgery. Calcium is also very essential for muscle function, and it enables the body to control nerve signals, blood clotting, and even your heartbeat. The average adult female must target 1000 mg a day, ideally from natural sources (if you are pregnant or over 50, the target should be up to 1200 mg). Ready to get your quota every day? These seven foods with more than 300 mg calcium per serving will provide you with more than what you can have from a glass of milk.
One 6-ounce portion of fresh salmon is available in the calcium pack of 340 milligrams, and the 5-ounce canned portion of salmon in the calcium pack of 350 milligrams. A good source of omega-3 fats, salmon is used to maintain a good heart and avoid inflammation. It is also an excellent vitamin D source that your body wants to absorb calcium completely.
2. Dark Leafy Green Vegetables
Bok choy, kale, greens, and other leafy vegetables are huge boosters of calcium.
“Almonds have been studied extensively for their benefits on heart health, diabetes, and weight management,” said Jenny Heap, a registered dietitian with the Almond Board of California. “The unique nutrient combination of almonds — plant-based protein, fiber and monounsaturated fats, plus key nutrients like vitamin E and magnesium — help make them a heart-healthy snack.”
4. Chia Seeds
Chia seeds contain several ingredients that can stop the growth of chronic diseases when consumed as part of a balanced diet.
5. Firm Tofu
One cup will provide you with a whopping 861 milligrams of calcium. It’s also high in muscle-building protein, at 10 grams per half cup.
In one and a half cups, this versatile superfood delivers 315 mg of calcium — plus 30 grams of fiber and 10 grams of protein.
7. Fortified Orange Juice
Some of them have as much calcium as a fat-free milk, but make sure you read the label and know how much you are getting.
8. Lentils and Beans
Beans are a complete anti-aging superfood – for starters, they are a excellent plant-based protein source, rich in cholesterol-reduction fiber.
A small 3 ounce packet contains 370 mg of calcium. And sardines like all fish are also a major source of omega 3 and Vitamin D fatty acids.
10. Dried Figs
A serving of 10 dried figs provides 269 milligrams of calcium—about 20 percent of the daily recommended amount.
11. Ricotta Cheese
The creamy cheese is an excellent source of calcium and contains 380 milligrams of protein per 3 quarters of a cup.