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include in diet chart Vegan and veg Indian food rich in calcium that help broken fractured bones to heal faster.
A cup of cooked white beans Lubia boasts 13% of your daily calcium value, while kidney beans and lentils come in at a respectable 7-9%.
This soy product has 86mg of calcium per serving. Have it for breakfast, dinner or lunch.
Greens like Kale and spinach, aren't just iron powerhouses. A half cup serving offers 8-14% of your daily calcium needs, plus a bonus of vitamins and antioxidants. S
Dried figs are calcium rockstars. Eight sweet figs pack a surprising 241mg punch, making them a satisfying and calcium-rich snack.
Almonds are bone-loving buddies, offering 375mg of calcium per cup. Enjoy them raw, as nut butter, or grind them into calcium-rich flour.
These immature soybeans are calcium gems, offering 10% of your daily needs per cup.
soy milk, almond milk, and oat milk are excellent dairy alternatives, often containing around 300mg of calcium per cup.
Broccoli, okra, and Brussels sprouts though not calcium champions, but they offer a decent 3-6% of your daily needs per serving.