8 calcium-rich foods everyone should know about.

Calcium helps build and maintain healthy bones and teeth, enables proper muscle function, and supports the nervous system. Additionally, calcium helps regulate heart rhythm and aids digestion. A calcium deficiency can lead to various problems, including osteoporosis, rickettsial disease in children, and stomach ulcers.

Here are some calcium-rich foods that people can add to their daily diet:

Yogurt

According to the Health & Life newspaper, Dr. Tran Thi Bich Nga, a nutrition specialist, said that yogurt is an excellent source of calcium. One serving (245g) of plain yogurt provides up to 23% of the daily calcium requirement, as well as significant amounts of phosphorus, potassium, vitamins B2 and B12. Eating yogurt daily is recommended to supplement calcium and many other nutrients, including protein for strong bones and B vitamins for energy.

Cheese

Cheese contains natural calcium and also provides the body with essential vitamin D. Cheese has many of the same nutrients as milk, but in a higher concentration, so the protein, fat, and especially calcium content in cheese is 3-6 times higher than in milk and yogurt.

Cheese is very low in lactose, so people with lactose intolerance can use cheese to meet their calcium needs.

Dark leafy greens

Leafy green vegetables such as kale, spinach, collard greens, and broccoli are all rich in calcium and many other nutrients.

Kale, also known as collard greens, is one of the superfoods packed with nutrients. Its calcium content is even higher than that of cow's milk. One cup of raw kale is enough to meet about 10% of your daily calcium needs.

Seafood

Seafood is also an incredibly rich source of calcium. For example, salmon, herring, sardines, shrimp, scallops, and crab are all excellent sources of this nutrient. A 100-gram serving of salmon can provide up to 181 mg of calcium, a 100-gram serving of sardines provides about 380 mg of calcium, and a 100-gram serving of tuna provides about 10% of the daily calcium requirement.

Beans and nuts are rich in minerals.

An article on the Medaltec General Hospital website, with medical consultation from Dr. Duong Ngoc Van, states that tofu, black beans, peas, chia seeds, flax seeds, almonds, etc., are excellent sources of calcium for the body. In addition, they contain other nutrients such as fiber, protein, and unsaturated fats that are safe for cardiovascular health. This food group is also a great choice for vegetarians who don't want to worry about calcium deficiency and what to eat.

Get calcium from fruits.

People usually only know fruit as a food rich in vitamins, but it's also an excellent source of calcium. Adding fruits like avocado, peach, kiwi, plum, kumquat, dates, etc., to your daily diet will help you effectively supplement calcium as well as other vitamins and minerals.

Salmon

Fatty fish like salmon, tuna, and mackerel are among the best dietary sources of vitamin D. Vitamin D helps the body absorb calcium and contributes to strong bones. Eating grilled salmon with sautéed green vegetables is an example of a bone-strengthening dinner.

Almond

Among nuts, almonds have the highest calcium content. Almonds provide a significant amount of calcium per serving. 100g of almonds contains 254mg of calcium, equivalent to 26% of the daily requirement. One cup of unsweetened almond milk contains 449mg of calcium (equivalent to 35% of the daily calcium requirement), more than the 314mg of calcium in one cup of cow's milk.

According to the U.S. Department of Agriculture (USDA), almonds are an excellent source of many nutrients, including fiber, protein, healthy fats, magnesium, and vitamin E. In addition, this nut is rich in magnesium, protein, zinc, vitamin K, and manganese—all important nutrients for bone and dental health. From almond kernels and almond milk to almond flour and almond butter, almonds offer numerous health benefits and are a part of the popular Mediterranean diet.