Calcium is important for teeth, bones, and ensures that muscles and nerves function smoothly. Adults need about 1,000 milligrams of calcium daily, which is easiest to obtain from milk (a cup of milk contains almost a quarter of the recommended daily amount of calcium), but there are other ways. Not only vegans and people sensitive to lactose avoid milk. Milk is increasingly becoming a product of chemistry and less and less a natural food.

The amounts of calcium listed in the overview below refer to 100 grams of the food.

1. Tofu (384 mg calcium)
Tofu is a vegetarian source of protein and extremely rich in calcium. The good thing about tofu is that it takes on the flavor of the food it is prepared with, and there are really a lot of preparation options.

2. Sardines (350 mg calcium)
Even canned fish is high in calcium, as well as vitamin B12, vitamin D, and many essential fats the body needs. Sardines can be a very nutritious addition to salads.

3. Figs (160 mg calcium)
Figs, especially the dark ones, are extremely high in fiber, magnesium, and other minerals the body needs for more than 300 biochemical reactions. Figs are excellent for muscle recovery, they strengthen heart function, strengthen bones, and offer many other benefits.

4. Kale (150 mg calcium)
Kale is a highly nutritious vegetable with very few calories (40 calories per 100 grams). One serving contains a daily dose of vitamin C, double the daily dose of vitamin A, and it is also high in vitamin K.

5. Cabbage (142 mg calcium)
Cabbage is among the foods richest in calcium; in addition, it contains many other nutrients (this time we highlight vitamin A, which improves vision, especially if prepared with olive oil and onions).

6. Oranges (74 mg calcium)
Oranges boost the immune system, are high in antioxidants, high in vitamin C, and low in calories. However, it’s good to remember that juice only contains 27 mg of calcium.

7. Broccoli (43 mg calcium)
Broccoli is known to contain twice as much vitamin C as oranges. Studies have shown that children who eat broccoli early in childhood are less likely to develop cancer. Additionally, along with spinach and cabbage, broccoli is also an excellent body cleanser.