Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth, supporting muscle function, and aiding in nerve transmission. Here are some calcium-rich food sources:
Dairy Products:
Milk
Cheese (such as cheddar, mozzarella, and Swiss)
Yogurt
Leafy Green Vegetables:
Spinach
Kale
Collard greens
Turnip greens
Seafood:
Sardines (with bones)
Salmon (with bones)
Shrimp
Legumes:
Soybeans (edamame)
Tofu
Chickpeas (garbanzo beans)
Lentils
Nuts and Seeds:
Almonds
Sesame seeds
Chia seeds
Flaxseeds
Fortified Foods:
Fortified plant-based milks (such as almond, soy, or oat milk)
Fortified cereals
Fortified orange juice
Other Sources:
Figs (dried)
Broccoli
Quinoa
Amaranth
Remember that the calcium content in these foods may vary, and factors such as preparation methods and cooking can affect the availability of calcium. It\’s important to maintain a balanced diet and consult with a healthcare professional or a registered dietitian for personalized advice on meeting your calcium needs.