10 foods that provide natural calcium

Calcium plays a key role in bone health, preventing osteoporosis and cancer, and is also effective in weight loss.

However, if you are vegan, lactose intolerant, or just don't like drinking milk, there are other natural sources of calcium besides milk that you can use.

1. Sunflower seeds

Calcium content: 30 grams of seeds contain 20mg of calcium.

You can use sunflower seeds in salads or as a snack. Sunflower seeds are a good source of calcium, as well as containing antioxidant vitamin E and copper which supports white blood cells.

2. Figs

Calcium content: 3 medium figs contain 52mg of calcium.

Figs can be used in cooking, especially the famous Fig Newton cake, and you can also eat them raw or cut them into pieces and mix them with salads, oatmeal, yogurt, honey, etc. 3 figs contain 110 calories.

3. Broccoli

Calcium content: 1 cup of cooked kale contains 62mg of calcium.

This cruciferous vegetable is packed with calcium and other beneficial nutrients. One cup of steamed kale contains 301 mg of bone-protecting calcium and a generous amount of immune-boosting vitamin C.

4. Sweet potatoes

Calcium content: 1 large potato contains 68mg of calcium.

Sweet potatoes are a good source of calcium, potassium, vitamins A and C. In addition to regular boiling and steaming, you can also make sweet potato fries instead of the familiar French fries.

5. Orange

Calcium amount: 1 large orange contains 74mg of calcium.

Oranges are famous for their vitamin C content, but one large orange also contains 74mg of calcium, 7% of your daily calcium needs.

6. Seaweed

Calcium content: One cup of seaweed contains 134mg of calcium.

Seaweed is often found in Asian dishes such as Japanese, Korean, Chinese, etc. A cup of seaweed contains about 134mg of calcium, and a large amount of fiber and iodine to maintain thyroid health. You can also add seaweed to vegetable juices or soups.

7. White beans

Calcium content: 1 cup of beans contains 161mg of calcium.

White beans are not only a great source of satiety-boosting fiber, muscle-building protein, and indigestion-fighting potassium, they also contain a lot of calcium. They are also rich in mineral starch, a nutrient that boosts metabolism, enhances fat oxidation, and prevents long-term fat accumulation.

8. Green vegetables

Calcium content: 1 cup of cooked vegetables contains 94-197mg of calcium

Eating lots of green vegetables is very good for your health. In addition, mustard greens, turnip greens and kale also help strengthen bones. To absorb the best nutrients in green vegetables, you need to cook them rather than eat them raw.

9. Boiled Edamame and Tofu

Calcium amount: 1 cup contains 98-334mg calcium.

Edamame is often eaten with sushi. It is a great source of calcium, fiber, and protein. Tofu has similar benefits. While the amount of calcium in this food varies depending on the brand and how it is made, a cup of beans provides 33% of your daily calcium needs.

10. Sardines

Calcium content: An 85-gram can of sardines contains 325mg of calcium.

Sardines are the best non-dairy source of calcium. The bones are where the most calcium is found, so eat the whole fish and choose brands that include the bones.

According to Vietnamnet