wiki

• Fruits
• Banana
  • Avocado
• Cheese
• Nuts, legumes, seeds
  • Sunflower seeds
  • Pumpkin seeds (3x more than sunflower seeds)
• Fish

Meat has very little

Calcium if good for the following:

• Binds to oxalates, which reduces kidney stones.

High sodium causes higher urination, which flushes out calcium, leading to higher risk of kidney stones. With higher sodium intake calcium intake should be increased as well for balance. ¹⁾

• Seeds:
  • Poppy
  • Sesame
  • Chia
• Cheese
  • The harder the more calcium
  • Calcium from dairy is easier to absorb than from plants
• Yogurt
• Canned Salmon, Sardines
• Beans and lentils
• Almonds
• Kale, Collard greens
• Rhubarb and spinach, which are also high in oxalates
• Edamame and tofu
• Figs
• Milk ²⁾

Oxalates are a natural substance in many foods. They bind to calcium during digestion in the stomach and intestines and leave the body in stool. Oxalate that is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine. There are many different types of kidney stones, but 8 out of 10 stones are calcium oxalate stones ³⁾

• Hydrate
• Consume calcium, so that it binds to oxalates before reaching kidneys
• Reduce protein?
• Limit foods with oxalates

• Nuts, especially almonds
• Beets
• Rhubarb
• Spinach
• Miso Soup
• Potatoes with skin
• Cocoa Powder
• Okra
• Bran and Wheat cereals
• Buckwheat
• Sweet potatoes
• Raspberries⁴⁾

What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.

Dairy may have additional health benefits.

A recent study suggests it may lower the risk of heart disease (8Trusted Source).

Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9Trusted Source). https://www.healthline.com/nutrition/15-calcium-rich-foods#section2