4. Canned sardines
3.75 ounces canned sardines with oil and bones = 351 mg calcium (27% DV)
Sardines are rich in omega-3 fatty acids, which are important for brain health, heart health, eye health and more. They are also one of the few food sources of vitamin D. Sardines are also a source of iron, vitamin B12, vitamin E, magnesium and zinc. You won’t notice that you’ve eaten the tiny bones because they become completely softened in the canning process, and they offer an added calcium boost. Add sardines to salads, toasts and pasta.
5. Canned salmon
5 ounces canned pink salmon and bones = 312 mg calcium (24% DV)
As with canned sardines, you’ll also get calcium and vitamin D from canned salmon, partially thanks to the completely softened bones. Salmon is another protein-rich fish with heart-healthy omega-3 fats and B vitamins, potassium and selenium. Choosing canned seafood is a budget-friendly way to add more fish to your diet.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
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