Raw figs give 18 mg or 2% RDI per fig. Dried figs have 13 milligrammes per fig. Oranges contain some calcium. Per medium-sized fruit, they contain 48–65 mg.
Vegetables contain antinutrients like oxalates. Oxalates can bind to calcium in the intestines, preventing absorption. Some high-oxalate veggies provide only 5% absorbable calcium.
Manufacturing drinks add calcium. They're a good source of this mineral.Plant yoghurts and cereals are calcium-fortified. Mineral enriches flour and cornmeal.
Seaweed can boost your calcium intake. Wakame, a raw variety, has 126 mg or 12% RDI per cup (80 grams). Asian shops and sushi restaurants carry it.
Some types contain substantial quantities.Calcium-rich grains exist. Amaranth and teff contain 12–15% RDI. They're high in fibre and versatile.
Certain seeds or butters can supply 13% of the RDI for calcium. Seeds include nutritious lipids, protein, and fibre like nuts. They may also prevent illness.
Nuts provide protein, fibre, and healthy fats. They're rich in antioxidants, B vitamins, magnesium, copper, potassium, selenium, vitamins E and K.
Beans and lentils contain iron, zinc, potassium, magnesium, and folate. They also include antinutrients including phytates and lectins, which reduce nutrient absorption.
Peas and Lentils
Soybeans contain calcium. 175 grammes of cooked so vs. 175 grammes of immature soy Mineral-rich foods made from soybeans include tofu, tempeh, and natto.