1. Seeds:
· Poppy, sesame, celery, and chia seeds, for example, are tiny nutritional powerhouses that are high in calcium.
· One tablespoon (9 grams) of poppy seeds, for example, contains 127 mg of calcium, or 10% of the Daily Value.
· Seeds are also high in protein and good fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.
· In 1 tablespoon (9 grams), sesame seeds provide 7% of the daily value for calcium, as well as other minerals like copper, iron, and manganese.
2. Cheese:
· Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 242 mg per ounce, or 19% of the daily value (28 grams)
· Softer cheeses have a lower percentage of fat. For example, 1 ounce (28 grams) of Brie contains only 52 mg or 4% of the daily value.
· Additionally, calcium from dairy products is more easily absorbed by the body than calcium from plant sources.
· Cheese is also high in protein. Cottage cheese is high in protein, with 23 grams per cup.
· Calcium is abundant in almost all cheeses. Parmesan cheese has the most, with 242 mg per ounce (or 19 percent of the DV) (28 grams). Softer cheeses
· have fewer. For example, 1 ounce (28 grams) of Brie contains only 52 mg of calcium, or 4% of the daily value.
· In addition, calcium from dairy products is more easily absorbed by the body than calcium from plant sources.
· Cheese is a good source of protein. Cottage cheese has a protein content of 23 grams per cup.
· Furthermore, aged, hard cheeses have a naturally low lactose content, making them easier to digest for lactose-intolerant people.
3. Almonds:
· Almonds have the highest calcium content of any nut. Almonds provide 6% of the daily value (DV) in just 1 ounce (28 grams), or about 23 nuts.
· Almonds have 3.5 grams of fiber per ounce (28 grams) and are high in healthy fats and protein. They also contain high levels of magnesium, manganese, and vitamin E.
· Nuts may also help to lower blood pressure, body fat, and a variety of other metabolic disease risk factors.
4. Leafy Greens:
· Leafy green vegetables, such as collard greens, spinach, and kale, are extremely healthy, and many of them are high.
· For example, 1 cup (190 grams) of cooked collard greens contains 268 mg or about 21% of the daily requirement.
· It’s worth noting that some varieties, like spinach, are high in oxalates, which are naturally occurring substances that bind to calcium and prevent it from being absorbed.
· As a result, despite its high content, spinach is not as well absorbed as other-rich greens with low oxalates, such as kale and collard greens.
5. Fortified Foods:
· Fortified foods, such as cereals, can help you meet your daily requirements.
· In fact, some cereals can contain up to 1,000 mg of per serving (100 percent of the DV) — and that’s before you add milk.
· Keep in mind, though, that your body can’t absorb all of that calcium at once, so spread it out throughout the day.
· It can also be added to flour and cornmeal. This is why some bread, tortillas, and crackers have high levels of sodium.
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