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 |
