Broccoli
Just one cup of chopped raw broccoli offers 43 mg of calcium, and you’ll get roughly double the calcium in a cooked cup of this crunchy veggie. Bonus: you’ll also get a nice dose of fiber (for your digestion) potassium (for your heart), vitamin C (for your skin), and vitamin A (for healthy immune function and eyes).
Try it: There are endless ways to enjoy broccoli, whether you roast up florets for the perfect last-minute side dish or it into a savory Italian lentil stew.
Canned Seafood
Canned seafood saves you time and effort, taking a lot of prep work out of putting together a nutrient-packed meal. You wouldn’t guess that foods like sardines and salmon pack in the calcium, but just one 3.75-ounce can of sardines gets you 351 mg, while 3 ounces of canned salmon delivers 241 mg. Not into fish? Canned shrimp is also a safe bet when it comes to calcium, with 123 mg in a 3-ounce serving.
You’ll reap other health perks, too. Sardines are one of the few foods rich in vitamin D, salmon is a great way to take in heart-healthy omega-3 fatty acids, while shrimp offer protein and other essential nutrients, like selenium and vitamin B12.
Try it: If sardines seem scary, eating them with foods you already like can help you venture into new flavor territories. This Italian sardine salad is a tasty place to start.