Calcium is essential for bone growth and development. It is critical especially for teenagers and young adults as they are on a bone development phase. It is at that time when the body is achieving its peak in building bone mass. This is why it is extremely important to take foods high in calcium to ensure proper bone growth and get rid of possible problems like osteoporosis as they get older.
1. White Beans
These legumes are great sources of calcium and iron. The best part is that they can be added to a lot of dishes including pasta or other vegetables. You may even create a hummus using only white beans instead of chickpeas. The result is pretty much the same- creamy, light and tasty. Just half a cup of white beans gives you 70mg calcium.