Figs can help you bring your blood pressure down thanks to the potassium they contain. They are also a rich source of fiber, to help keep you regular, and keep you at a healthy weight thanks to an improved digestive system.
Dried figs, like most dried fruits, contain a high amount of sugar. While this isn’t the same as the refined sugar you find sold in big bags at the store, it’s still something you’ll want to keep an eye on, as sugar that isn’t burned off may end up turning to fat.
Tips for eating more: Dried figs can be added to a salad, and make a delicious and portable snack.[/column]
7. Arugula: 160mg Calcium (16% DV)
Arugula takes a backseat to kale in spinach as far as getting the limelight, but it bests them in calcium content by a nose. You can start using more arugula today and find out if its taste is pleasing to your palate.
Like many of the vegetables on our list, you’re not just getting a calcium food here, but a well-rounded item to add to your healthy eating. It’s filled with fiber, some protein, and other important minerals like magnesium and potassium.
Arugula is off the charts in terms of Vitamin A and Vitamin C, two important vitamins that have an antioxidant effect on the body. Overall this is one healthy green you should definitely add to the cart next time you’re in the store.
Tips for eating more: Arugula is often seen as a specialty green, and can be used to spruce up a spinach or kale salad. You can also use it as a garnish for a main dish, since it has an elegant, curvy appearance.
8. Kale: 150mg Calcium (15% DV)
You’ve probably heard how healthy kale is by now, and its calcium content is just one of the attributes that put it on the radar of health enthusiasts nationwide.
You can feel good about eating kale because it provides you a little bit of a lot of things you need. It contains some protein, not as much as animal sources, but for a vegetable it’s respectable. It contains minerals like magnesium and potassium, and of course calcium. It’s also a good source of iron and fiber.
Kale is also part of the cruciferous vegetable family, and like many other family members it’s shown to have anti-cancer benefits.
Tips for eating more: Kale can be used wherever you’d normally use spinach, either as the base of a salad, in a green smoothie, or in a soup. It’s an easy and delicious way to get more calcium into your life.
9. Milk: 119mg Calcium (12% DV)
Milk is often touted for its calcium content, along with its Vitamin D, but as we see here it barely makes it into the top ten for calcium, which just shows how high the other foods are in this mineral.
Milk is also a good source of protein, and gets credit for its Vitamin D. It has been linked to building muscle and helping with weight loss, and can even help to lower cholesterol levels.
You’ll want to check for lactose sensitivity before upping your milk intake. Many adults have at least a lactose sensitivity that’s gone undiagnosed. Try an elimination approach by removing dairy from your diet for at least a week, and then reintroducing it to see if your digestion worsens.
Tips for eating more: A glass of milk can be used as a snack to get you through to lunch or dinner, or you can use milk in your cooking and baking to increase the calcium in your meals.
10. Yogurt: 110mg Calcium (11% DV)
Yogurt has just a bit less calcium than milk, and shares similar attributes, like providing protein and actually outdoes milk as far as protein goes. It’s also a good source of Vitamin B-12, which can help the nervous system.
Yogurt is often pitched as a probiotic, and there are even specialty yogurts you can buy that are supposed to accentuate this quality with added live cultures. But even regular yogurt has enough probiotic bacteria to aid in digestion.
Correcting digestive issues can play a big part in how easy it is to lose weight, how light and active you feel, and can help prevent long term or chronic disorders of the digestive system.
Tips for eating more: Use yogurt as a healthy snack that can help your digestion thanks to the probiotic bacteria it contains. Go with Greek yogurt and you’re also getting a good amount of protein to help satiate you.
11. Bok Choy: 105mg Calcium (11% DV)
Bok choy is a form of Chinese cabbage that will contribute greatly to your overall calcium intake. A 100 gram servings gives you more than a tenth of the calcium needed, making it that much easier to get your total recommended value.
Bok choy, like regular cabbage, provide an assortment of vitamins and minerals, as well as fiber, making it a healthy addition to any meal.
It’s particularly high in Vitamin A and Vitamin C, so it will provide a boost to your immune system. It’s virtually fat free and very low in sodium, so it only has good things going for it, and only acts as a beneficial food for the body.
Tips for eating more: Bok choy makes a great side dish, and assembled our favorite bok choy recipes that show you how to make it in a number of ways to easily increase your bok choy intake, as well as your calcium numbers.
12. Soybeans: 102mg Calcium (10% DV)
Soybeans are one way to get your calcium level to where you want it. They contain more calcium than any other legume, and provide additional benefits like protein and fiber that make them a very healthy choice on most diet plans.
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