Calcium is an important mineral to consume on a daily basis, as it helps maintain healthy bones and allows the body to absorb key nutrients such as vitamin D.

The body does not produce calcium on its own, so it is important to consume adequate levels of this mineral on a daily basis through food. Doctors recommend that an adult’s diet have a daily calcium intake of at least 1,000 milligrams.

The most traditional sources of calcium are cow’s milk and dairy products. The largest amount of this mineral is found in Parmesan cheese, since 16 liters of milk are needed to make one kilo.

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However, there are many non-dairy foods that provide a sufficient amount of calcium.

Tofu

Besides being a source of iron and low in calories, tofu is rich in calcium. Half a cup of this oriental cuisine food with calcium sulfate contains 434 milligrams of calcium, according to the portal Eat This, Not That!

Spinach

100 grams of cooked spinach contain 245 milligrams of calcium, in addition to being rich in vitamins A, E and K, iodine and several antioxidants.

Almonds

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The almonds alone are a good source of calcium, with about 240 milligrams per 100 grams. A glass of fortified almond milk is an even greater source of calcium. In addition, this dried fruit helps reduce cholesterol and is a source of other microelements and vitamins.

Canned sardines

A can of spiked sardines contains about 325 milligrams of calcium. It also contains taurine, omega 3, calcium and vitamin D. One serving of this product covers 100% of the recommended daily needs for omega 3 fatty acids.

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