Important Calcium Providing food

Calcium is very vital for your body. It makes your bones and teeth strong. It also keeps the heart’s health strong and helps in proper nerves signaling.

As per the recommendations of dietician; 1000mg per day Calcium is required by most of the adults.

Here are few food that are rich in Calcium

1. Cheese

It contains 331mg of Calcium. It is very helpful in proper metabolism and heart diseases.

2. Yogurt

Yogurt is excellent source of Calcium and one cup of plain yogurt contains 30% of Calcium.

3. Beans and Lentils

They are rich in fibers, irons, zinc, folate, magnesium and potassium along with Calcium. One cup of cooked beans contains 244mg of Calcium.

4. Almonds

Almonds are among the highest source of Calcium and 22nuts of almonds contain 8% of protein.

5. Leaves

Dark green leafy vegetables are incredible source of Calcium. One cup of cooked green leaves contain 266mg of Calcium.

6. Amaranth

One cup of Amaranth contains 116mg of Calcium.

7. Soya Milk

One cup of fortified Soya Milk has 30% of calcium.

8. Milk

One of the best and cheapest sources of protein. One cup of milk contains 276mg of calcium.

9. Chia Seeds

2tablespoon of Chia Seeds contain 179mg of Calcium

10. Tofu

Tofu is an excellent source of Calcium and one cup of Tofu contains 275 mg of calcium.

11. Sunflower seeds

One cup of sunflower seeds kerner contains 109mg of calcium.

12. Broccoli

One cup of frozen broccoli has 87mg of calcium.

13. Sweet potatoes

One large sweet potato contains 68mg of calcium, potassium, vita A and C.

14. Oranges

One orange contains 74mg of calcium and one glass of orange juice contains 300mg of calcium.

15. Seafood and fishes

One plate of seafood contains 325mg of Calcium.