12) Salmon
We mentioned salmon above for a good reason. Similar to shrimp, this food is rich in beta carotenes and calcium. In this case, you will get more than 200 mg of calcium per 3 ounces of canned salmon. It is a more expensive fish in most parts of the world, but the nutrition it provides is worth it.
If you want to get the calcium portion, buy canned salmon instead of the actual fish. This is because the bones in salmon become soft and blend with the meaty part of the fish. So, when you eat canned salmon, you’re more likely to obtain calcium from the bones.