Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms.
The daily value (DV) for calcium is 1000mg. Below is a list of high calcium foods by common serving size.
1. Dark Leafy Greens (Watercress)
Calcium in 100g: 120mg (12% DV)
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).
2. Low Fat Cheese (Mozzarella Nonfat)
Calcium in 100g: 961mg (95% DV)
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%).