12 CALCIUM FOOD ITEMS FOR BALANCED DIET

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By alternating between soybeans, tofu, soy milk, and soy nuts in your daily diet, you may guarantee that you get enough calcium.

1. Soybean

A cup (100 mg) of almonds contains roughly 264 mg of calcium and is high in other minerals.

2. Almonds

While oranges are known for their high vitamin C content, a single 100 g meal contains 40 mg of calcium.

3. Oranges

A single 100g serving of millets contains 364 mg of calcium.

4. Red Millet

Amaranth seeds, in flour or grain form, give 330 mg of calcium per 100 g dose.

5. Amaranth

A 100-gram portion of these beans has 126 milligrammes of calcium, which is equivalent to one bowl of cooked chawli.

6. Black Eyed Peas

Turnip greens provide roughly 190 mg of the essential vitamin in a 100 g meal.

7. Turnip Leaves

Cooked spinach has roughly 99 mg of calcium per 100 g serving.

8. Spinach

When not overdone or fried, a 100 g portion of the same has roughly 86 mg of calcium.

9. Okra

A 100 g serving of green beans (long beans, French beans, or flat beans) provides roughly 56 mg of calcium.

10. Green Beans

This essential component is found in roughly 56 mg per 100 g of cooked broccoli florets and leaves (steamed or stir-fried).

11. Broccoli

This vital element in Chinese cuisine is pungent and strong, and it provides a substantial amount of the much-needed nutrient.

12. Bok Choy

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