Seaweed

Another option to consume more calcium is by including seaweed in your diet. In prehistoric times, seaweed was an important part of coastal peoples’ diets. Today, more than 145 varieties are used around the world.

Wakame, a kind that is widely eaten raw, contains about 126 mg, or 12% of the RDI, per cup (80 grams). It is available in sushi restaurants and most Asian shops. An additional preferred choice is kelp, which can be either dried or raw. You can add one cup (80 grams) of raw kelp to salads and main dishes to get about 14% of the RDI. As a seasoning, dried kelp flakes are very useful. Having said that, seaweed could also have a lot of heavy metals in it. Iodine levels in some varieties, like kelp, might be excessively high per serving. Some seaweeds, such as purple laver, contain a good amount of B12 as well.