Calcium is important for teeth, bones, and ensures that muscles and nerves function properly. Adults need approximately 1000 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 also other methods. It's not only vegans and lactose-intolerant people who avoid milk. Milk is becoming more of a product of chemistry and less of a natural food.
In the food overview below, the listed amounts of calcium refer to 100 grams of the food.
1. Tofu (384 mg of calcium)
Tofu is a vegetarian source of proteins and extremely rich in calcium. The good thing about tofu is that it absorbs the flavor of the food it is prepared with, and there are many preparation options.
2. Sardines (350 mg of calcium)
Even canned fish have a lot of calcium, a lot of vitamin B12, vitamin D, and many essential fats that the body needs. Sardines can be a very nutritious addition to salads.
3. Figs (160 mg of calcium)
Figs, especially blue ones, have extremely high fiber content, magnesium, and other minerals that the body needs for more than 300 biochemical reactions. Figs are excellent for muscle regeneration, strengthen heart function, strengthen bones, and many other things.
4. Kale (150 mg of calcium)
Kale is a very nutritious vegetable with very few calories (40 calories per 100 grams). A serving contains the daily dose of vitamin C, double the daily dose of vitamin A, and also a lot of vitamin K.
5. Cabbage (142 mg of calcium)
Cabbage is among the top calcium-rich foods, and in addition, it contains various other nutrients (this time highlighting vitamin A, which improves vision - read more about sauerkraut:), especially if prepared with olive oil and onions.
6. Oranges (74 mg of calcium)
Oranges strengthen the immune system, have a lot of antioxidants, a lot of vitamin C, and few calories. It is good to know that the juice contains only 27 mg of calcium.
7. Broccoli (43 mg of calcium)
Broccoli is known for having twice as much vitamin C as oranges. Studies have shown that children who eat broccoli in early childhood are less likely to get cancer. Additionally, broccoli, along with spinach and cabbage, is also an excellent body cleanser.