13) Sardines
Sardines also contain much calcium. They will give you more than 30% of your daily recommended intake of this mineral. A single can contains around 350 mg of calcium, an extraordinary amount. This type of fish is also cheap and easy to find in almost any store.
If you’re preparing fresh sardines, they can be eaten with the bones by cooking them in a pressure cooker. Then, calcium can be ingested much more efficiently. To prevent osteoporosis, you can simmer this and other fish-based dishes or use pressure cookers to avoid discarding the bones. You should also know that dried sardines contain more calcium and vitamin D than raw sardines because the nutrients are more condensed.