Calcium is an essential mineral that the body needs to maintain healthy bones and teeth, as well as playing a vital role in muscle and nerve function. Yogurt is one of the most popular food sources of calcium; a single serving (about 170 grams of plain, nonfat yogurt) provides approximately 284 milligrams of calcium, or about 21.8 percent of the recommended daily intake. However, many may not know that there are other foods and drinks that can provide even higher amounts of this mineral per serving, according to Health.com.
1. Cheese Quiche
Calcium Content: 427 milligrams
Queses are typically made with eggs and various fillings baked inside a rich, buttery pastry crust. The calcium content varies depending on the type of filling used, whether it's vegetables, seafood, or meat. For example, a medium-sized quiche made with poultry or fish contains less calcium, approximately 371 milligrams. 2. Tofu
Calcium content: 315 milligrams (approximately 24.2% of the recommended daily value)
Tofu is a good source of calcium and also contains a variety of other important nutrients, such as:
- Protein
- Vitamin A
- Folic acid
- Iron
- Fat
- Magnesium
- Potassium
- Phosphorus
- Selenium
- Carbohydrates
It's worth noting that most of the fat in tofu is polyunsaturated, which is considered healthy fat. Research also suggests that consuming tofu products may help reduce the risk of heart disease and its complications.
Tofu is a food rich in calcium and also contains a variety of other nutrients (Pixels).
3. Milk
Calcium content: 305 milligrams (about 23.5 percent of the recommended daily value)
Milk is a naturally rich source of calcium, and yogurt is made from it through a fermentation process using beneficial bacteria. In addition to calcium, milk provides important nutrients such as protein and potassium, and is often fortified with vitamin D, which enhances its nutritional value and health benefits.
4. Kefir
Calcium content: 316 milligrams (about 24.3 percent of the recommended daily value)
Kefir is a fermented drink usually made from cow's, goat's, or sheep's milk. It is similar to yogurt in texture and benefits, but it is distinguished by its kefir grains, which are not grains in the traditional sense, but rather a symbiotic mixture of bacteria and yeast. Kefir is rich in probiotics, making it beneficial for digestive health and contributing to immune system support.