Lots of foods are rich in calcium, and many do not contain milk. This can be good news, especially for vegans and lactose-intolerant people so dairy products may not be fully digested.
Calcium is essential for general health. According to the National Institutes of Health (NIH) in the United States, most adults between the ages of 19-50 require 1,000 milligrams (mg) of calcium per day. This amount of calcium is present in about 3 8-ounce glasses of milk.
Milk, cheese, and yogurt are the best sources of calcium, but many nondairy foods are also rich in minerals. But here’s a quick reminder of why it’s important to maintain healthy calcium levels before diving into calcium-rich alternatives.
Bone health
99 percent of your body’s calcium is stored in your bones and teeth. As your body continues to rebuild and strengthen your bones until you reach adulthood, you need to take regular calcium intake.
Heart function
Calcium literally keeps your heart muscle pumping
Nerve infections
Calcium signals a fire that directs your muscles to contract and takes you away.
To keep all these systems in top condition, you need a diet rich in calcium, which depends on your age, how much of your body needs the most minerals. Women under the age of 50 need 1000 mg (mg) per day; Men under the age of 71 also need 1000 mg daily. Women over the age of 50 (and men over the age of 711) need more: Make your diet 1,200 mg daily.
Older adults need more calcium to protect their bone health and stop osteoporosis, a common bone disease that can develop as you age. Osteoporosis can lead to bone fractures, limited mobility, and expensive surgery.
Foods with Calcium Non-Dairy
Chia seeds
Chia seeds and soy milk are plant-based sources of calcium. One ounce, or two teaspoons, of chia seeds, provides 179 mg of calcium.
Chia also contains boron, which promotes bone and muscle health by helping the body absorb calcium, phosphorus, and magnesium.
Soy milk
One cup of solid soy milk contains about the same amount of calcium as cow’s milk. It is important to choose a product that is fortified with calcium carbonate.
Soy milk is also rich in vitamin D and contains less saturated fat than whole lactose milk.
Almonds
Just one cup of whole almonds contains 385 mg of calcium, more than a third of the recommended daily amount. However, the same serving contains 838 calories and 72 grams of fat.
While most fats are healthy and monounsaturated, the number of calories is high, and one should reduce their intake into small portions of a quarter cup per serving.
Dried figs
About eight figs, or one cup, provide 241 mg of calcium. Figs make the tree very tasty and rich in fiber and antioxidants. Try them for lunch or crush them into cream jam.
Tofu
Tofu is often an excellent source of calcium. However, the calcium content varies, depending on the intensity and frequency, and may range from 275-861 mg per half-cup
To get the benefits of calcium, learn to write carefully and choose only tofu that contains calcium salt, which manufacturers use as a coagulant.
White beans
One cup of white beans produces 161 mg of calcium. White beans are a low-fat food and are rich in iron. Add them to your favorite soup or salad, eat in a separate bowl, or use them in hummus.
Sunflower seeds
Sunflower seeds have a high content of vitamins and minerals. One cup of sunflower seeds contains 109 mg of calcium.
These seeds are rich in magnesium, which balances the effects of calcium on the body and regulates nerve and muscle health.
Also, sunflower seeds contain vitamin E and copper. Together, these nutrients can promote bone strength and adaptability and prevent bone loss.
However, sunflower seeds can contain high amounts of added salt, which depletes the body’s calcium levels. For the best health benefits, choose raw, salty seeds. Also, consider that one serving can be about one grain, avoiding excessive calorie intake.
Broccoli rabe
Bitter Broccoli cousin, broccoli rabe, contains 100 mg of calcium per cup. Many recipes aim to reduce the tone and complement the great taste of these cozy vegetables.
Edamame
One cup of frozen edamame prepared contains 98 mg of calcium. Available fresh or cold and shelled or in pods, edamame contains high-quality protein and all nine essential amino acids.
Kale
Only 2 cups of chopped kale provide about 180 mg of calcium. Kale belongs to the crucified family of vegetables, including broccoli. The leafy greens are loaded with antioxidants, which can prevent or delay cell damage. Kale also has low calories, with every 100 grams containing only 35 calories.
Sesame seeds
Eating one tablespoon of sesame seeds can add 88 mg of calcium to a person’s diet. Try greasing them and sprinkling the seeds on top of a salad or baking bread with a nut to taste.
Sesame seeds also contain zinc and copper, and both are good for bone health. The results of a 2013 study showed that sesame seed support helped alleviate some of the symptoms of knee pain.
Broccoli
One cup of frozen broccoli contains 87 mg of calcium. Foods rich in broccoli and other members of the cruciferous family can be linked to a reduced risk of cancer, according to the National Cancer Institute in the U.S.
Studies in mice suggest that compounds in broccoli can help prevent bladder, breast, colon, liver, and stomach cancers. However, human studies have yielded incredible results.
Sweet potatoes
Sweet potatoes are easy to put in a variety of containers.
One large sweet potato contains 68 mg of calcium. These vegetables are rich in potassium and vitamins A and C.
Vitamin A is an important antioxidant that can promote good vision, counteract the effects of aging, and prevent cancer.
Potato Potatoes are naturally lower in fat and calories. They are popular as a side dish in some parts of the world.
Pumpkin squash
Pumpkin squash contains 84 mg of calcium per cup. The same function provides 31 mg of vitamin C, which is more than one-third of the recommended daily dose. The NIH recommends that men consume 90 mg and that women consume 75 mg of vitamins a day.
FAQ
Is there a calcium free milk?
Coconut milk beverage doesn't naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.
What foods are high in calcium?
1. milk, cheese and other dairy foods. 2. green leafy vegetables – such as curly kale, okra, and spinach. 3. soya drinks with added calcium. 4. bread and anything made with fortified flour. 5. fish where you eat the bones – such as sardines and pilchards.
How do vegans get calcium?
Calcium is needed to maintain healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese, and yogurt), but vegans can get it from other foods. Good sources of calcium for vegans include green, leafy vegetables – such as broccoli, cabbage, and okra, but not spinach.
