Calcium is an essential mineral that helps build and maintain strong bones and teeth. Many common foods beyond milk also contain significant amounts of calcium, while also providing beneficial protein, vitamins, and minerals. Here are five calcium-rich foods you can add to your daily diet.

Sardines

According to Healthline, sardines are one of the richest natural sources of calcium. A serving of about 92 g of canned sardines can provide over 30% of an adult's daily calcium needs.

Notably, the soft, edible bones of sardines contribute a substantial amount of calcium to the body. This fish is also rich in protein, omega-3 fatty acids, and vitamin D - important nutrients for bone health.

Chia seeds

Despite their small size, chia seeds are packed with nutrients vital for bone health. According to Prevention, just 100 g of these seeds can provide up to 595 mg of calcium. Chia seeds also contain magnesium, phosphorus, and protein - components involved in bone formation and density maintenance.

Chia seeds can be added to yogurt, smoothies, oatmeal, or desserts to boost their nutritional content.

Yogurt

Yogurt is a familiar source of calcium that is easy to incorporate into a daily diet. According to Verywell Health, in addition to calcium, yogurt provides protein and probiotic bacteria that support gut health. A single serving of yogurt can significantly contribute to the body's daily calcium needs.

Individuals with mild lactose intolerance may find yogurt easier to digest than fresh milk due to its fermentation process.

Okra

One cup of cooked okra provides approximately 120 mg of calcium. To avoid sliminess, it should be cooked at high temperatures for a short duration. When roasted in a hot oven or quickly stir-fried, okra becomes tender with crispy, slightly charred edges.

Dried figs

Five dried figs contain about 70 mg of calcium. Dried figs are a suitable choice for charcuterie boards or appetizer cheese platters. You can also chop dried figs to mix into porridge, overnight oats, add them to salads with walnuts and bitter greens, or spread almond butter between them for a quick snack.

By Bao Bao

Photos: Bao Bao, AI