Although seeds are tiny, they have high nutritional value when it comes to calcium. There are different types of seeds such as sesame, celery, chia and poppy seeds. Seeds also have other healthy nutrients such as protein and healthy fats. Chia seed has additional omega-3 fatty acids. Sesame seeds have minerals such as iron, copper and manganese. One tablespoon of seeds usually contains 13% of the RDI (Recommended Daily Intake).
Most of the cheeses available are great sources of calcium parmesan cheese leading with high calcium nutrient. Softer cheeses usually tend to have less but nonetheless very important. Cheese in dairy products is absorbed more easily compared to the cheese provided by plants. Most types of cheese have an additional pack of proteins like cottage cheese. It has an advantage of having low lactose levels especially those that are more hard and aged. This makes it very important and easier to digest for people who are lactose intolerant.
- Sardines and canned Salmon.
These types of foods are usually dense with loads of calcium. This is due to the fact that their bones are edible. Oily fish also provides the body with omega-3 fatty acids which is good for the heart, skin and brain while still nourishing the body with high quality proteins. As an added benefit, both sardines and salmon contain high levels of selenium which prevent and reverse the toxicity of mercury.
- Beans and lentils.
They provide the body with protein, fiber and micronutrients like calcium. They also have added nutrients such as zinc, iron, magnesium, potassium and folate. Some varieties of legumes contain a decent amount of calcium with winged beans topping the list in calcium levels. White beans also provide the body a good amount of calcium while others have less calcium content of about 4 to 6%. Beans also have an added advantage of lowering the bad LDL cholesterol and reducing the threat of Type 2 diabetes.
In the variety of all nuts, almonds have the highest levels of calcium as one ounce of almonds has 8% of the Recommended Daily Intake. They also provide fiber, proteins and healthy fats. Almonds are not only rich in calcium but they are also a great source of magnesium, vitamin E and manganese. The eating of nuts lowers blood pressure, danger of metabolic diseases and body fat.
- Whey Protein.
This type of protein is usually found in milk. It is also a great source of protein and amino acids that are quickly digestible. Research has shown that whey proteins are also associated controlling blood sugar levels and loss of weight. Whey proteins are extremely rich in calcium as one scoop of the whey protein isolate has 20% of the Recommended Daily Intake.
- Dark leafy greens.
These types of foods are naturally healthy and some of them have high levels of calcium. There are some types of greens that have high calcium such as spinach, kale and collard greens. Some types of greens have some compounds that naturally occur called oxalates that bind to calcium.
- Fortified Foods.
Fortified foods provide a great deal of calcium. There are some types of cereal that are already rich in calcium even before one ads milk to the cereal. One should always note that the body cannot absorb all the calcium at once hence one is advised to take calcium rich foods in bits throughout your day.
Dried figs have a high calcium levels compared to other dried fruits. Dried figs are also good in providing fiber and antioxidants which are also important to our health. They also contain decent amounts of vitamin K and potassium.
Broccoli is one of the foods that contain high calcium content as there is 87mg of calcium in one cup of broccoli. Broccoli consumption is important as it associated with reducing the risk of cancer. This is based on the research by National Cancer Institute in the USA.