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.

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

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

Age	milligrams of calcium RDA
Women 19-50	1000
Women 51 +	1200
Men 19-70	1000
Everyone 71 +	1200