Research shows that people who don't eat enough calcium have a higher percentage of body fat.
bitt24/ShutterstockThey also find themselves less able to control their appetites. A diet that includes foods with calcium can lower blood pressure, cholesterol, and blood sugar levels; it's one of the 13 fat-releasing foods in our book, The Digest Diet. Here are 11 new ways to get the recommend 100 mg experts suggest you need each day. Be sure to know the signs your body isn't getting enough calcium, too.
Calcium level: 277 mg, 28% Daily Value
Serving: 1 ounce, about 160 calories
Try it: Sesame seeds are one of the foods with calcium that are easy to incorporate into many dishes— try this easy sesame broccoli.
Dream79/Shutterstock Calcium level: 158 mg, 16% Daily Value
Serving: 1 cup, about 20 calories
Try it: This Chinese cabbage provides a surprising amount of calcium per serving—it's also a food that helps reduce inflammation and pain as well. You'll want to try this ginger salmon with bok choy.
Calcium level: 112 mg, 12% Daily Value
Serving: 2 tablespoons, about 160 calories
Try it: Hummus is one of the foods with calcium you probably eat as a snack all the time. Make this lemony hummus.
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Calcium level: 98 mg, 10% Daily Value
Serving: 1 ounce of fat free cream cheese, about 29 calories
Try it: Who doesn't love cream cheese spread on a bagel first thing in the morning? Try a healthier cream cheese dish with this roasted peaches with cream cheese filling. Don't miss these dairy myths you can stop believing.
Brent Hofacker/Shutterstock Calcium level: 93 mg, 9% Daily Value
Serving: 1 cup, about 36 calories
Try it: We know—you probably don't think of kale as one of the foods with calcium you should add to your diet, but it packs a nutritional punch. Check out this sweet potato kale soup or give one of these kale salad recipes a try.
Calcium level: 75 mg, 8% Daily Value
Serving: 1 ounce (22 almonds), about 170 calories
Try it: Let's just say it—almonds should be your best friend. Not only are they a calcium-rich food, but just a handful of almonds a day helps lower cholesterol, too. Make this almond-citrus salad.
Calcium level: 62 mg, 6% Daily Value
Serving: 1 cup, about 55 calories
Try it: Broccoli isn't just calcium-rich—it's a nutritional powerhouse loaded with benefits. Seriously, it's one of the healthiest vegetables you can eat. Try this broccoli raisin salad.
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Nataliya Arzamasova/Shutterstock Calcium level: 60 mg, 6% Daily Value
Serving: 2 cups, about 14 calories
Try it: The benefits of spinach are numerous—not only is it one of the foods with calcium you should eat to improve bone health (here are some things you need to watch out for when it comes to bone health), but it also reduces cancer risk, lowers blood pressure, and improves blood glucose levels. Make this spinach apple salad.
Calcium level: 40 mg, 4% Daily Value
Serving: 1 cup, about 4 calories
Try it: Watercress might not be on your radar like kale is, but it should be—it's the most nutrient-dense vegetable you can eat. Sneak some more watercress into your diet with this watercress dip.
Foodio/ShutterstockCalcium level: 298 mg, 30% Daily Value
Serving: 1 ounce, about 108 calories
Try it: Guess what, cheese lovers—cheese IS good for you. Besides being calcium-rich, eating cheese daily has been shown to reduce your risk of heart attack and stroke. Try this romano chicken supreme for dinner tonight.