Calcium is an important trace element that is vital in the process of forming the strength of bones and teeth. It also assists your muscles, nerves, and heart to work well. Today it is a common to link the calcium with dairy products, however, it is staking to notice that there are a number of products, which do not contain any dairy in them but contain rich amounts of calcium. Following is some of the top sources of calcium both from the dairy and non-dairy products.

1. Seeds

Seeds can be regarded as small packs of the most concentrated nutrients when it comes to the nutritional standpoint. This calefactory affirms that various seeds are known to hold calcium for instance, poppy seeds, sesame seeds, seeds of celery, and chia seeds. For example, the size of a poppy seed is incredibly small nonetheless it has 10% of DV of calcium in a tablespoon of this food product (127 mg). Sesame seeds are also good for getting some calcium; one tablespoon has about 88 mg of it. The other components of seeds are protein and healthy fats; therefore they should be incorporated in a daily diet.

2. Cheese

Cheese is yet another dairy produce that is richer in calcium than most if not all other food commodities that humans consume. Among such cheeses, Parmesan can be called the best, as the serving described contains as much as 242 milligrams of calcium. The nutrients profile: they contain lesser amount of calcium, Brie for instance has 52 mg calcium per ounce of the cheese. In addition to an assortment of calcium, cheese contains proteins that are vital to the health of an individual. Cheeses are categorized based on the level of lactose they contain; thus, the hard types and those that are matured can be consumed by people with lactose intolerance as they contain very little lactose.

3. Yogurt

Another food that we also take and which I think is also very rich in calcium is yogurt. Thus, it was found out that 100 gm of plain yogurt provided 23 percent of DV of calcium. Sadly, about all forms of yogurt are also full of additives like the good probiotics or friendly bacteria for your stomach. Still, low fat yogurt may contain even more amounts of calcium and, therefore, may be termed as rather healthy food.

4. Sardines and Canned Salmon

These oily fishes contain a lot of calcium since the bones of these fishes are edible and ideal for human consumption. A 3. Sardines canned in a 75-ounce can was found to contain 27-percent DV calcium. Canned salmon with bones have also a good amount of phosphorus and contain 19% of the DV in a 3-ounce serving. Canned fish including salmon and tuna has high protein and omega 3 fatty acid that has positive implication on the heart and the brain.

5. Beans and Lentils

Good for the urinary system, inexpensive yet highly nutritional food packed with fiber, protein and calcium are the two major legumes – beans and lentils. For example, per one cooked cup of winged beans, this vegetable has 244mg of calcium. White beans is another ingredient, which contains potassium and a cup of it has 161 milligrams. The beans and lentils Also included on the list of Foods that could benefit you and should therefore be included into Your diet could be of help towards reducing instances of heart diseases and type 2 diabetes.

6. Almonds

Hence, in comparison with other nuts almonds are seen to contain a higher quantity of calcium. Calcium can be found in foods in different quantities; in foods such as one ounce or about 2-3 almonds, it contains 76 milligrams. It also contains healthy fats, protein and magnesium meaning that it is healthy for you in the sense that it lowers the blood pressure and is so healthy for the heart.

7. Leafy Greens

Collard greens, spinach, and kale and other group of vegetables in the dark green category are not only delicious but also carries lot of virtues into the body particularly calcium. 

However, one thing that it is worthy to know is that, oxalates which are found in spinach, and those other greens which are high in oxalates content bind the absorption of calcium. Hoe price this, Greens for instance kale and the collard green are richer in calcium as compared to the radicals but contain little or no oxalate and thus calcium is better absorbed.

8. Fortified Foods

Calcium is present in a large number of processed products; therefore, it is possible to replenish the daily rates without much effort. How about this: one serving of some breakfast cereals has on average, close to 1,000 milligrams of calcium. Other types of fortified foods are wheat flour, corn flour and selected types of breads, tortilla and crackers. Thus, in this regard, it is always advisable to check the nutritional information for packed foods and determine the quantity of calcium in the foods that are fortified.

9. Tofu and Edamame

Tofu and edamame are good sources of this nutrient in particular if one is a vegan or a person who does not take any animal products. Calcium sulfate tofu is especially rich in this nutrient, one half cup of it containing more than two thirds of the DV. There are about 8% of their DV per cup which is young soybeans known as Edamame. These soy products also contain plenty of protein and other nutrients essential to human diets.

10. Fortified Drinks

Calcium-rich foods include those from the dairy products which include milk, yoghurt, cheese, and cottage cheese; however, other sources of calcium are rich foods such as soy, almond, and orange juice.  These drinks are rather useful for those people who do not tolerate milk sugar at all, or do not need additional calcium from milk products.

Conclusion

Basically, one has to make sure that the body is provided with adequate calcium as this will be a key influence toward nutrition as well as bones. While such items as milk, cheese and yogurt are popular calcium suppliers, there being also a number of non dairy calcium products. In fact instead of eliminating these foods here are the foods rich in calcium; seeds, nuts, green vegetables, fish with bones, beans, lentils, tofu and calcium-fortified foods and drinks. Foods like these should be taken correctly to ensure the body gets the right calcium for a strong body.