Calcium is an essential nutrient that plays a vital role in various body functions. It is required for strong bones and teeth, proper muscle function, and nerve transmission.

The recommended daily intake of calcium for adults is 1000 to 1200 milligrams, which is easily achievable through diet. However, there are several foods that surpass the recommended daily intake and can provide an abundance of calcium. Let’s take a look at 8 of these foods:.

1. Cheese

Cheese is a good source of calcium, especially hard cheeses like Parmesan, which has 331 milligrams per ounce. Cheddar cheese has 307 milligrams per ounce, while Swiss cheese has 272 milligrams per ounce.

2. Yogurt

Yogurt is another dairy product that is high in calcium. One cup of plain yogurt contains around 300 milligrams of calcium. Greek yogurt is even better, with 200-300 milligrams per 6-ounce serving.

3. Milk

Milk is a classic source of calcium, with 300 milligrams per cup. Nonfat milk has even more calcium, with around 320 milligrams per cup.

If you are lactose intolerant, there are several lactose-free milk options available that also contain an ample amount of calcium.

4. Sardines

Sardines are a great source of calcium, with around 240 milligrams per 3.75-ounce serving. They are also a good source of omega-3 fatty acids and vitamin D.

Canned salmon with bones is also another great option, with around 181 milligrams per 3-ounce serving.

5. Tofu

Tofu is a plant-based food that is high in calcium, with around 434 milligrams per ½ cup. It is also a good source of protein and iron.

When purchasing tofu, it is important to opt for the variety that is made with calcium sulfate instead of the one made with other coagulants.

6. Kale

Kale is a leafy green that is high in calcium, with around 101 milligrams per cup. It is also a good source of vitamin K and iron. Other green vegetables that are high in calcium include collard greens, spinach, and broccoli.

7. Almonds

Almonds are a crunchy snack that is high in calcium, with around 80 milligrams per ounce. They are also a good source of vitamin E and healthy fats. Other nuts and seeds that are high in calcium include sesame seeds, chia seeds, and brazil nuts.

8. Figs

Figs are a sweet fruit that is high in calcium, with around 120 milligrams per ½ cup. They are also a good source of fiber and potassium. Other fruits that are high in calcium include oranges, kiwi, and dried apricots.

It is important to note that while these foods surpass our recommended daily intake of calcium, they should not be the only source of calcium in our diets.

A well-rounded diet that includes a variety of calcium-rich foods is essential for optimal health.

Conclusion

Calcium is an essential nutrient that is readily available in a variety of foods. While the recommended daily intake for adults is 1000 to 1200 milligrams, there are several foods that surpass this quantity.

Incorporating these foods in our diet can significantly contribute to our daily calcium intake and help us maintain strong bones and teeth, proper muscle function, and nerve transmission.