Calcium is an essential element. You probably know that our bodies need calcium to maintain the health and integrity of our bones. However, calcium is also critical to many different cellular functions inside our bodies. It is essential for the proper function of our muscles and nerves. Here are 15 foods that are high in calcium.

1. Milk

This will not come as a surprise for you, but milk is one of the richest sources of calcium. Milk also contains other useful nutrients like Biotin, Iodine, Magnesium, Pantothenic Acid, Thiamine, Vitamin A, Vitamin B12, Vitamin D, Vitamin K. All these nutrients are essential for you to stay healthy. For example, Vitamin A is important for bone growth and maintaining a healthy immune system. Vitamin A also helps your body fight bacteria and viruses. Vitamin B12 is a vitamin that keeps your nerves and red blood cells healthy. Biotin or vitamin B7 benefits include strengthening your hair and nails, lowering your cholesterol. They also help in the breakdown of food.