Calcium’s Purpose

Background info

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Calcium rich foods

Here are two lists of the top foods rich in Zinc. Animal sourced and plant based foods. If you eat both, please make sure you incorporate both food groups as it’s not always the animal source with higher nutritional content.

Animal Sourced Foods

 
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portion size = quantity of nutrient. DRV (daily recommended value)

  1. Skimmed Milk. 454ml = 598mg. (46% DRV) (I have listed Milk, but it can be tricky for the body to tolerate).

  2. Low-Fat Yogurt. 1/2 cup = 244mg. (24% DRV)

  3. Parmesan. 51g = 604.1mg. (46% DRV)

 

Plant Based Foods

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portion size = quantity of nutrient. DRV (daily recommended value)

  1. Firm Tofu. 100g = 683mg. (53% DRV)

  2. Pumpkin Seeds. 1 cup = 6.6mg (44% DRV)

  3. Hemp Seeds. 1 ounce: 5mg (34% DRV)

  4. Chickpeas (Garbanzo Beans). 1 cup: 2.5mg (17% DRV)

  5. Lentils. 1 cup: 2.5 milligrams (17% DRV)

  6. Cocoa Powder. 1 ounce: 1.9 milligrams (13% DRV)

  7. Cashews. 1 ounce: 1.6 milligrams (11% DRV)

  8. Mushrooms. 1 cup: 1.4 milligrams (9% DRV)

  9. Spinach. 1 cup: 1.4 milligrams (9% DRV)

  10. Avocado. 1 avocado: 1.3 milligrams: (8% DRV)

  11. Almonds. 1 ounce: 0.9 milligram (6% DRV)