7 Calcium-Rich Foods You Need In Your Diet

Calcium isn’t just about building strong bones – it also plays a crucial role in maintaining muscles, nerves, and hormones. However, many of us fall short on our daily calcium intake. If that’s you, feat not! Whether you’re a dairy lover, a plant-based eater, or somewhere in between, these calcium-rich foods give you that nutrient you need. Let’s dive into the world of calcium-rich foods that you can incorporate into your daily diet.

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1. Yogurt 

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It’s well-known that this dairy darling that can help meet your calcium needs. A cup of whole milk yogurt comes in with about 20% of your daily calcium requirement, plus it brings along gut-loving probiotics.

Related: The Healthiest, Best-Tasting Low Sugar Yogurts To Buy

2. Cheese

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Cheese is another great source of calcium — especially parmesan, delivering about 26% of your daily calcium requirement in just a one little ounce! Sprinkle it over salads, pasta, or roasted vegetables for a burst of flavor and nutrition.

3. Kale

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For all our plant-powered pals, it’s time to crank up the volume with leafy greens like kale! One cup of raw kale provides about 10% of your daily calcium requirement. You can mix it into salads, bake it into chips, or sauté it as a side dish – the choice is yours.

4. Chia seeds

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Add chia seeds to your oatmeal, smoothies, and yogurt bowls for an extra calcium boost — we’re talking 18% of your daily calcium needs in just two tablespoons! They’ll also rich in omega-3s, fiber, and protein, too.

5. Tofu

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Just half a cup of tofu knocks out about 20% of your daily requirement. Plus, tofu islike the chameleon of the food world; it takes on flavors like a pro. So, turn up the creativity and use it in savory or sweet dishes – your taste buds will thank you.

Related: 7 Tasty & Healthy Tofu Recipes We Can’t Stop Making

6. Sardines

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It’s time to start eating sardines. These tiny aquatic wonders bring a whopping 30% of your daily calcium needs in just one can! Sardines are also a great source of vitamin D, which is important for bone health, too.

Related: 9 Incredibly Delicious Ways to Eat Canned Sardines

7. Figs

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Dried figs are nature’s healthy candy, packing around 13% of your daily calcium requirement in a half-cup serving. Besides calcium, they also offer dietary fiber, potassium, and a delightful natural sweetness. Enjoy them as a snack or use them to sweeten up your morning cereal or yogurt.

Read next: 7 Antioxidant-Rich Foods to Ward off Chronic Disease