Bok Choy
Also known as Chinese cabbage, bok choy delivers the goods. One cup of the raw plant contains 74 mg of calcium, while one cooked cup offers 158 mg. It’s one of the few plant foods studied that has especially-high calcium absorption, says Dr. Weaver.
Try it: Sauté bok choy with mushrooms and red bell peppers for a quick and tasty way to enjoy lots of veggies at once.
Kefir
If you haven’t tried this yogurt-like drink, which originated in Eastern Europe, you’re in for a nutritious treat. The tangy fermented milk product, made from a variety of yeasts and bacteria, is rich in calcium. Low-fat kefir contains approximately 300 to 350 mg of calcium per cup, says Maples.
Try it: Drink it as an afternoon snack because it’s also full of protein to help you feel full longer. Or, add it to your morning smoothie or cereal.