The RDA for an adult is 700mg and for a pregnant 1000mg a day.
1. Raw spinach contains 170mg / 100g
2. Sardines contains 550mg / 100g
3. Eggs contains 57mg / 100g
4. Tofu contains 510-1480mg / 100g
5. Raw cardamom contains 170mg / 100g
6. Wholegrain bread contains 100-140mg / 100g
7. Sesame contains 28mg / a tablespoon
8. Chia seeds contains 205mg / 2 teaspoons. It has six times more calcium than milk!
9. White beans contains 191mg / 1 cup. With them you can make your own hummus.
10. Orange contains 65mg. It complementary has vitamin C which helps the body incredibly!
