Top 15 Highly Calcium-Rich Foods

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Seeds

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Yogurt

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Cheese

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Sardines and canned salmon

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Beans and lentils

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Almonds

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Whey protein

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Leafy greens

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Rhubarb

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Fortified foods

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Amaranth

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Edamame and tofu

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Fortified drinks

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Figs

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Milk

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10 VITAMIN B12 RICH FOODS

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Top 15 Highly Calcium-Rich Foods

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Seeds

Poppy, sesame, celery, and chia seeds are calcium-rich. Poppy seeds provide 127 mg of calcium per tablespoon (9 grammes), or 10% of the DV .

Yogurt

Calcium-rich yoghurt. Many varieties of yoghurt are rich in probiotics, which boost immune function, heart health, and nutrient absorption.

Cheese

Cheeses are calcium-rich. Parmesan cheese contains the highest at 242 milligrammes per ounce (28 grammes).

Sardines and canned salmon

Sardines and tinned salmon have calcium-rich bones. A 3.75-ounce can of sardines (92 grammes) provides 27% of the DV.

Beans and lentils

Beans and lentils are abundant in fibre, protein, and minerals. Winged beans provide 244 mg, or 19% of the DV, in a single cooked cup (172 grammes).

Almonds

Almonds are a high-calcium nut. 1 ounce (28 grammes), or 23 almonds, provides 6% DV. Almonds include healthful fats, protein, and 3.5 grammes.

Whey protein

Whey is a milk protein with possible health advantages. It's packed of quickly absorbed amino acids that aid muscle development and recuperation .

Leafy greens

Collard greens, spinach, and kale are healthful, calcium-rich leafy greens. 1 cup (190 grammes) of cooked collard greens includes 268 mg of calcium.

Rhubarb

Rhubarb is high in fibre, vitamin K, calcium, and other nutrients. Prebiotic fibre promotes healthy gut bacteria development .

Fortified foods

Fortified grains help satisfy calcium demands. Some cereals contain 1,000 mg (100 percent of the DV) per serving, before milk.

Amaranth

Amaranth is a pseudocereal. It's rich in folate, manganese, magnesium, phosphorus, and iron.

Edamame and tofu

Edamame are immature, in-pod soybeans. One cup of cooked edamame (155 grammes) contains 8% DV calcium. It's a fantastic source of protein and folate.

Fortified drinks

Many fortified nondairy beverages include calcium if you don't consume milk.Fortified soy milk contains 23% of the DV per cup (237 mL).

Figs

Dried figs are antioxidant- and fiber-rich.Calcium-rich compared to other dried fruits. A 1.4-ounce (40-gm) serving of dried figs provides 5% DV for calcium.

Milk

Milk is a good source of calcium. One cup (237 mL) of whole or nonfat milk provides 306–325 mg. Dairy calcium is well-absorbed.

10 VITAMIN B12 RICH FOODS