1. Almonds
A serving of almonds has 162 calories, 14 grams of heart-healthy unsaturated fat, and 6 grams of protein, and when snacking on almonds, portion control is key. One serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful.
2. Dried figs
Sweet, delicious and loaded with calcium, 1½ cups of dried figs give you 362 milligrams of calcium. You can slice dried figs and add them to everything from oatmeal to yogurt, or try them in this delicious recipe for Quinoa Salad with Figs and Mint.
3. Kale
Everyone’s favorite leafy green has another reason to be in the spotlight — it’s loaded with calcium! Eating enough of the raw stuff to parallel the level in milk would be cumbersome, but when it’s cooked, you need just 2 cups of it to provide 359 milligrams. Try it in this simple recipe for Kale with Garlic and Chiles, which goes with just about anything.
4. Canned salmon — with bones
Canned salmon is already cooked - just drain the liquids, and it's ready to eat or add to your favourite dish. You can remove the skin if you like. Don't throw out the soft, calcium-rich bones! Mash them with a fork and you won't even notice them.
5. Tofu
Some tofu companies use calcium sulfate to curdle soymilk, which gives tofu its firm texture. The benefit is that this adds a ton of calcium to the end product! A typical brand's firm or extra firm tofu provides 300 milligrams of calcium in a 6-ounce serving. The amount of calcium sulfate used varies depending on the firmness of the tofu — soft/silken tofu requires less calcium sulfate than firm tofu, so the end product typically has less calcium than a firm tofu. Start bone-building tonight with this recipe for Spicy Chinese Tofu with Scallions and Peanuts.
6. Bok choy
Containing a wealth of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy deserves its reputation as a powerhouse among vegetables. Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.
