You can get calcium from both plant and animal sources. These can include dairy products, sardines, seeds, and leafy greens, among others food.
Seeds
Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds.สมัคร UFABET
For instance, 1 tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV).
Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.
Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
Cheese
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 242 mg — or 19% of the DV — per ounce (28 grams).
Softer cheeses tend to have less. For instance, 1 ounce (28 grams) of Brie only delivers 52 mg, or 4% of the DV.
As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.
Cheese also delivers protein. Cottage cheese has 23 grams of protein per cup.
What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.
Dairy may have additional health benefits. For example, one review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease.
Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes (12Trusted Source).
However, keep in mind that full fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some people may need to limit.