1. Seeds
Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds.
For instance, 1 tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV).
Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids .
Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese .
SUMMARYMany seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. One tablespoon (9 grams) of poppy seeds contains 10% of the DV for calcium, while a serving of sesame seeds has 7% of the DV.
2. Cheese
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 242 mg — or 19% of the DV — per ounce (28 grams) .
Softer cheeses tend to have less. For instance, 1 ounce (28 grams) of Brie only delivers 52 mg, or 4% of the DV .
As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources .
Cheese also delivers protein. Cottage cheese has 23 grams of protein per cup .
What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance .
Dairy may have additional health benefits. For example, one review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease.
Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes .
However, keep in mind that full fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some people may need to limit.
SUMMARYParmesan cheese packs 19% of the DV for calcium, while other types like Brie deliver around 4%. Despite being high in saturated fat and calories, eating dairy may lower your risk of heart disease.