What are the foods high in calcium?
Disease description:
I've been experiencing leg cramps frequently lately and having trouble sleeping at night. My doctor mentioned that I might be slightly calcium deficient and advised me to eat more foods high in calcium. I'd like to know exactly which foods are rich in calcium?
Doctor's answer (1)
Dr. Chen Jian
Foods with higher calcium content include:
1. Milk: Approximately 100 mg of calcium is contained in every 100 g of milk, making it an important dietary source of calcium. Additionally, high-calcium milk contains even more calcium and is suitable for individuals with calcium deficiency.
2. Yogurt: Yogurt not only contains a calcium content comparable to milk, but also rich probiotics that are beneficial for intestinal health.
3. Cheese: Cheese is a concentrated source of calcium; a small piece of cheese can provide a significant amount of calcium.
4. Leafy green vegetables: Although people may not immediately think of leafy green vegetables as a source of calcium, vegetables such as spinach, kale, mustard greens, and broccoli actually contain considerable amounts of calcium. For example, one cup of cooked kale can provide approximately 100-200 mg of calcium.
5. Legumes and nuts: Certain legumes such as tofu and nuts such as almonds are also good sources of calcium. Half a cup of tofu can provide about 434 mg of calcium, while a handful of almonds can supply approximately 75 mg of calcium.
