Calcium

What does calcium do? 
Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.

How much do I need?
Adults need at least 1000 milligrams a day of calcium. For women over 50 and all adults over 70, 1200 milligrams are recommended.

Are supplements recommended?
Food is the best source of any nutrient, and some plant foods are rich in calcium. Include a variety of calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources. 

What are some good plant food sources of calcium?

Source	milligrams of calcium
1 cup enriched soy milk	290
100 g tofu	250
1 cup soy beans	175
1 cup white beans	160
1 cup spinach	145
1 Tbsp tahini	120
1 cup edamame	100
1 cup chickpeas	80
1 Tbsp chia seeds	75
1 orange	65
1 cup red mung beans	65
1 cup broccoli	60
1 cup okra	60
1 cup snap beans	65
2 figs	40
1 medium sweet potato	40
1 cup parsley	40
1 medium carrot	40
1 cup mashed pumpkin	40
1 cup cabbage	35
9 almonds	30
1 cup quinoa	30
2 medium tomatoes	30
1 cup arugula	30
3 brazil nuts	25