Seaweed

Another way to increase your calcium intake is by adding seaweed to your diet. Wakame, a raw variety, has roughly 126 mg, or 12% of the RDI per cup (80 grams). It's available at most Asian shops as well as sushi restaurants.

Another common choice is kelp, which may be eaten raw or dried. Raw kelp contains roughly 14% of the RDI in one cup (80 grams), which may be added to salads and main dishes. Seasonings made from dried kelp flakes can also be used. Seaweed, on the other hand, may contain significant quantities of heavy metals. Some kinds, such as kelp, might have extremely high iodine levels per serving. While iodine is required for the proper functioning of the thyroid gland, too much of it can be hazardous. As a result, seaweed should not be consumed in large quantities or too frequently.