5. Beans and lentils
Beans and lentils are highly nutritious foods that contain suitable amounts of calcium. We can get 24% of the recommended daily intake of calcium from one cup of cooked winged beans (around 170 grams) and 14% from one cup of cooked white beans. Other types of beans and lentils contain lower amounts of calcium.
Beans and lentils are also rich in fibers, protein, folic acid, and other minerals, such as iron, potassium, zinc, and magnesium.
Scientific research found a beneficial effect for beans and lentils on the level of bad cholesterol (LDL) and the risk of Diabetes Miletus.