Whey Protein
Milk contains an adequate amount of whey protein, which has many benefits to human health. It’s a great source of protein containing quickly digested amino acids. There have been several pieces of research that link diets rich in whey-protein to weight loss and improved control of blood sugar. One 28-gram scoop of whey protein provides around 20% of the RDI (200 mg of calcium). [4]
Seeds
Even with the tiny nature of seeds, they contain loads of nutrients with several health benefits. Some seeds have high amounts of calcium, including sesame, celery, and poppy seeds. In a 9-grams of poppy seeds, there are approximately 126 grams of calcium present or 13% of the RDI. Aside from the calcium content in seeds, they also provide healthy fats and protein. Some seeds like chia seeds are rich in plant-based omega-3 fatty acids.