Calcium makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling.

For most adults, it’s recommended to consume at least 1,300 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults.

Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.

• 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.

• Beans and lentils :  

  Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium. Some varieties also have decent amounts of calcium, including winged beans, which supply 244 mg, or 19% of the DV, in a single cooked cup (172 grams).

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  Almonds : 

  Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV. Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E.

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  Leafy greens : 

  Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale. For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 21% of the amount that you need in a day.

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  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 .