), but this vital nutrient does a lot to keep our bodies functioning properly.
While calcium can be foundin supplementsand multivitamins, the best and easiest way to consume calcium is through foods.
Dieras says to look at dairy products and vegetables as main sources of the nutrient.
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Youll also find calcium in some of your favoritefish dishesand fortified foods.
Yogurt
Another dairy product you’re able to turn to for your calcium fix is yogurt.
The USDA says that 100 grams (g) of plain yogurt contains127 mgof the nutrient.
Cheese
A love ofcheesealso has its health benefits.
It is packed with calcium and according to the USDA, half a cup will get you289 mgof calcium.
According to the USDA, 3 ounces of salmon with bones contain181 mg of calcium.
One cup of kale, for example, has177 mg of calcium,according to the USDA.
Broccoli
Dieras says another easy vegetable to incorporate into your diet for calcium isbroccoli.
According to the USDA, 100 g of the vegetable contains46 mgof the nutrient.
Bok Choy
This leafy green typically found in many delicious Asian dishes is packed with calcium.
The USDA says one cup will get you185 mgof nutrient.
Spinach
There are very few downsides to eating spinach (unless youre allergic, of course).
Packed with so many vitamins and nutrients, it also contains245 mg of calciumin one cup when cooked.
Fruit Juices
Dieras says that fortified fruit juices are an excellent source of calcium.
Cereals
Dieras also lists cereals as another source of calcium.
The USDA says that 100 g of oats and whole grains can contain51 mgof the nutrient.
Almonds
If you love nuts, almonds have one of the richest sources of calcium.
According to the USDA, one cup has385 mgof the nutrient.
Edamame
Next time youre out for sushi, consider getting edamame.
Another great source of calcium, 100 g contains63 mgof calcium.
100 mg of black beans, for example, contain191 mgof calcium.
100 g of white beans contain236 mgof the nutrient and even 100 g of chickpeas contain111 mgof calcium.
What does calcium do for you?
Calcium has loads of benefits.
Most commonly known, calcium is needed for building and strengtheningour bones.
Dieras says that it is also used in muscle movement and hormone release.
How much calcium do you need?
With calcium, having too much or too little of the nutrient can be a bad thing.
