Fresh milk, yogurt, cheese, salmon, soybeans, dried figs, oranges, and chia seeds provide abundant calcium, supporting strong bones.
Milk and dairy products such as yogurt and cheese are popular foods that are rich in calcium. In addition to calcium, milk and dairy products also provide the body with a lot of protein, vitamins A and D to help improve health.
Soybeans and soy products like tofu and soy milk are rich in calcium. One cup of dry roasted soybeans has 130 mg of calcium, making them a healthy source of calcium for vegans.
Salmon canned salmon provides 181 mg of calcium per 3-ounce serving. Salmon also contains vitamin D, another important bone-healthy nutrient. Fat-soluble vitamin D helps the body absorb and retain calcium and phosphorus. These vitamins and minerals are important for building strong bones.
Dried figs are a healthy snack that are rich in calcium, with two figs containing about 27 mg of calcium. Dried figs also provide other nutrients such as potassium, iron, and vitamin A to help promote overall health.
Oranges have about 60 mg of calcium per fruit, making them high in calcium. Calcium citrate malate is the easily absorbed form and is found in some fortified orange juices.
Seeds like pumpkin, sesame, almonds, and chia seeds are all high in calcium. Two tablespoons of chia seeds provide about 14% of the recommended daily intake of calcium for adults.
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