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What foods contain calcium?
In addition to dairy products, various foods contain calcium. In the following, we introduce both dairy and non-dairy calcium foods to you:
Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria that have various health benefits, especially for the digestive system. One cup (245 grams) of plain yogurt contains 30% of the daily requirement of calcium, as well as phosphorus, potassium and vitamins B2 and B12. Low-fat yogurt may have even more calcium, providing up to 45 percent of your daily requirement per cup (245 grams).
Greek yogurt is also a great yogurt to get extra protein in your diet, but it provides you with less calcium than regular yogurt.
The results of a study showed that in general, daily consumption of yogurt improves the metabolic health of the body.
For this reason, people who eat yogurt every day are less at risk of metabolic diseases such as type 2 diabetes and heart diseases.
- Sardines and canned salmon
Canned sardines and salmon are packed with calcium. A 3.75-ounce (92-gram) can of sardines provides 35% of your daily calcium needs, and a 3-ounce (85-gram) can of bone-in salmon provides 21% of your daily calcium needs.
These oily fish also provide the body with high-quality protein and omega-3 fatty acids, which are good for the heart, brain and skin.
While seafood may contain mercury, smaller fish such as sardines have low levels of mercury. In addition, both sardines and salmon are high in selenium. Selenium is a mineral that can prevent mercury toxicity and neutralize its effect.