Calcium is necessary for growing and maintaining strong bones and teeth. It also helps with muscle contractions, nerve signaling and secreting of enzymes and hormones. If you do not have enough calcium you may suffer from muscle cramps, abnormal heart rhythms, loss of appetite and lethargy. The recommended daily intake is 1000mg for most people.
Most cheeses are great sources of calcium. Parmesan contains the most, with 28g delivering 33% of the recommended daily allowance (RDA). Softer cheeses, like Brie, tend to contain less calcium and many other varieties provide about 20% of the RDA.
One cup of plain yogurt contains about 30% of the RDA of calcium. Low-fat yogurt is higher in calcium and Greek yogurt, while providing plenty of protein, contains less calcium. The calcium that comes from dairy sources is more easily absorbed by your body than when it comes from plant sources.
Of all the nuts, almonds contain the highest amount of calcium. One cup of roasted almonds contains 457mg. They are also high in other nutrients such as magnesium, healthy fats and protein.
One cup of sardines contains 569mg of calcium. The bones of these fish are edible which is why they are so high in calcium. These fish also provide high-quality protein and omega-3 fatty acids.
5. Whey protein
The whey protein found in milk is an excellent source of easily digested amino acids. It is also a great source of calcium. A scoop of whey protein powder contains 20% of the RDI.