Whole milk yogurt is another calcium booster that has vitamins A and C, proteins, potassium, phosphorus, and good fats.
One cup (250g) of yogurt has about 296 mg of calcium and 243 IU of vitamin A.
It not only provides nutrients but is also rich in gut-friendly microbes like Lactobacillus and Streptococcus that help in digestion, aid the production of certain vitamins, and prevent diarrhea.
Vegetables Rich In Calcium
4. Cruciferous Vegetables (Cabbages)
The Brassicaceae (or Cruciferae) family members are known to have high levels of calcium. Following is the list of widely used and available vegetables of this family with their calcium content.
|VEGETABLE||CALCIUM CONTENT (PER CUP OF SERVING)|
|Chinese cabbage (bok choy or pak choi)||73.5 mg|