Calcium [nutrient]

Your body needs calcium to build and maintain strong bones.

Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. Food is the best source of any nutrient, and some plant foods are rich in calcium.

Include a variety of these 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.

Sourcemilligrams of calcium
1 cup enriched soy milk290
100 g tofu250
1 cup soy beans175
1 cup white beans160
1 cup spinach145
1 Tbsp tahini120
1 cup edamame100
1 cup chickpeas80
1 Tbsp chia seeds75
1 orange65
1 cup red mung beans65
1 cup broccoli60
1 cup okra60
1 cup snap beans65
2 figs40
1 medium sweet potato40
1 cup parsley40
1 medium carrot40
1 cup mashed pumpkin40
1 cup cabbage35
9 almonds30
1 cup quinoa30
2 medium tomatoes30
1 cup arugula30
3 brazil nuts25

These are the recommended daily allowances for calcium, according to gender and age:

Agemilligrams of calcium RDA
Women 19-501000
Women 51 +1200
Men 19-701000
Everyone 71 +1200