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Calcium is one of the essential minerals for bone formation. Apart from that, calcium is also important for the work of your muscles, cells and nerves. When you are asked about the source of calcium, surely what is in your brain is milk. In fact, there are many other sources of calcium besides milk. Therefore, you don't need to take calcium supplements to meet your high calcium needs. You only need to eat various types of foods that contain calcium, such as the foods below.
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Sardines
You may not think that sardines contain a lot of calcium. Yes, sardines are one of the foods that contain high calcium. Why? You can eat the bones that are usually found in canned sardines. This is what makes sardines rich in calcium. So, if you eat canned sardines, it's best not to put the bone away but you eat it. In 60 grams of canned sardines, it contains 240 mg of calcium.
Anchovy
Apart from sardines, fish that also contain lots of calcium are anchovies. Just like sardines, anchovies contain calcium in their bones. When you eat anchovies, you are also eating anchovies directly. This is where you get the calcium intake in anchovies.
Egg
This one food you will often find, whether eaten directly or processed into other dishes. Eggs are rich in nutrients. Apart from being a source of protein, eggs also contain lots of calcium. One large egg (50 grams) contains 27 mg of calcium.
Broccoli
Apart from animal sources, you can also get calcium from vegetable sources. You can find calcium in various types of green vegetables. One of them is broccoli. Apart from calcium, broccoli is also a good source of vitamin C. In 120 grams of raw broccoli, you can get 112 mg of calcium.
Kale
Kale is also one of the green leafy vegetables that is rich in calcium. In addition, kale also contains vitamin C, vitamin A, and vitamin K. 50 grams of raw kale contain 32 mg of calcium.
Spinach
This "Popeye" food is also a good source of calcium. Half a glass of spinach (125 ml) contains about 130 mg of calcium. Just like broccoli, spinach also contains other minerals and vitamins, such as iron, vitamin A, vitamin C, and others.
ALSO READ: Why Does Our Body Need Calcium (Not Just For Bones)
Bokcoy
These vegetables you may often find in cooking chinese. Bokcoy or also known as pakcoy is a green vegetable that contains calcium. 50 grams of raw bokcoy contain as much as 20 mg of calcium. In addition, bokcoy also contains other minerals and vitamins, such as vitamin A, vitamin C, and potassium.
Lettuce
You may often find this vegetable in salads or as a food garnish. However, make no mistake because it turns out that lettuce contains nutrients that are no less than other green vegetables. You can get calcium from lettuce. In 50 grams of lettuce contains 19 mg of calcium.
Edamame
Edamame is processed from soybeans. These foods from nuts also contain calcium and are also high in protein. A total of nine essential amino acids are contained in edamame. Edamame also contains fiber which is good for your digestive health.
Almond nut
Most of you probably really like these nuts. Almonds are one of the most nutritious nuts. Apart from being a source of calcium, almonds also contain high protein, vitamin E and potassium. Although these nuts also contain fat, the type of fat contained is good fat which can help lower bad cholesterol levels. 30 grams of almonds contain as much as 75 mg of calcium.
Tofu
Tofu is also a soybean processed food. A total of 120 grams of tofu contains 126 mg of calcium. Quite a lot, right? In addition, tofu is also a good source of protein for vegetarians.
ALSO READ: 6 Fruits High in Vitamin C, Apart from Oranges
Orange
So far, you might just think that oranges are a source of vitamin C. However, more than that, oranges are also a source of calcium. 150 grams of oranges contain as much as 60 mg of calcium. There are also other fruits that contain calcium but not as much as oranges, such as bananas, apples and raisins (dry grapes).
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