Calcium is an essential mineral for strong bones and teeth. It helps with muscle contraction, nerve function, and blood pressure regulation. Adults should get around 1,000 mg of calcium per day. Here's how:
Dairy products such as milk, yogurt, cheese and paneer are all excellent sources of calcium. A cup of milk contains 300 mg of calcium and a cup of yogurt, about 450.
Dark green leafy vegetables such as kale, broccoli, cabbage are also good sources of calcium. 100gm of spinach contains up to 194 mg of calcium.
Canned sardines with bones are a great way to reach your daily requirement. Eighty-five grams of sardines contain up to 325 mg of calcium.
Tofu is a plant-based food that is also a good source of calcium. One half-cup of tofu contains 150 mg of calcium.