Foods that have good amounts of calcium include milk, ice cream, yogurt, cheese, spinach, kale, collard greens, beans (i.e., navy and lima), and almonds.
Ukutya okunecalcium eninzi kuquka ubisi, iayiskhrim, iyogathi, itshizi, ispinatshi, i-kale, imifuno eluhlaza, iimbotyi kunye nee-almond.