CALCIUM FOOD ITEMS FOR A BALANCED DIET

1. Milk

One of the finest, most accessible, and popular sources of calcium is Milk. Besides, it is a good source of protein, vitamin A, and vitamin D.

2. Yogurt

Yogurt, another dairy product, is an excellent source of calcium, protein, phosphorus, potassium, vitamins B2 and B12.

3. Cheese

Perhaps the most tasteful entry to the list of calcium-rich foods, cheese is a great source of protein and calcium. 

4. Almonds

Almonds contain the highest amount of calcium among all the nuts. They are also rich in fiber, healthy fats, protein, magnesium, manganese, and vitamin E.

5. Chia Seeds

Chia seeds are rich in plant-based omega-3 fatty acids and also contain boron, promoting bone health. It is popularly considered one of the best foods high in calcium.

6. Sunflower Seeds

Another excellent non-dairy source of calcium, sunflower seeds also contain magnesium, vitamin E, and copper, nutrients, which together promote bone health AND prevent bone loss.

7. Pulses and Beans

A traditionally rich source of protein, fiber, and micronutrients is also loaded with iron, zinc, folate, magnesium, and potassium.

8. Amaranth 

Amaranth is a highly nutritious pseudocereal, the leaves, and seeds of which are loaded with magnesium, manganese, phosphorus, and iron among others.

9. Sesame seeds

These little seeds, which are a staple of many cuisines worldwide, are super rich in calcium.

10. Dried Figs

Dried figs boast of a higher calcium quantity than other dried fruits, while possessing ample amounts of potassium, vitamin K, antioxidants, and fiber.

11. Salmon Fish

High-quality protein and omega-3 fatty acids are found in Salmon fish, which are beneficial to your heart, brain, and skin.

12. Eggs

Eggs are one of the few dietary essentials that contain vitamin D, which works in tandem with calcium in the formation of strong bones.

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