7 Non-Dairy Foods That Are Rich In Calcium

 No matter what stage of life you are in, getting adequate calcium in your diet is important for overall health.

It is crucial for the health of your nerves and muscles as well as the maintenance of your bones and teeth. Older individuals, particularly women, require calcium to avoid osteoporosis, just as growing children and teenagers must. Additionally, if you're expecting or nursing, it's crucial.

The finest calcium sources include milk, cheese, and yogurt, but many nondairy foods also contain large amounts of minerals. We list 18 calcium-rich plant-based sources in this article.

Chia Seed

Two tablespoons of chia seeds, or one ounce, contain 179 mg of calcium from a dependable source.

Additionally, boron, which is found in chia, supports the health of bones and muscles by assisting the body's metabolism of calcium, phosphorus, and magnesium.

For a little more crunch, toss chia seeds into yogurt or oatmeal, or add them to smoothies.

Soy Milk

The amount of calcium in one cup of fortified soy milk is comparable to that in one cow's milk. It's critical to select a calcium carbonate-fortified product.

Additionally high in vitamin D, soy milk has a lower saturated fat content than whole milk with lactose.

Almonds

Just 1 cup of whole almonds has 385 mg or more than one-third of the recommended daily calcium consumption. In addition, the identical meal has 838 calories and more than 72 grams of fat.

Despite the fat's high-calorie content and the majority of monounsaturated fat, a person should keep their intake to smaller portions—for example, a quarter cup each serving.

Tofu

Tofu is often a very good source of calcium. The calcium content can range from 275-861 mg per half cup, depending on the brand and firmness of the product.

Read the labeling thoroughly and only choose tofu that contains calcium salt, which producers employ as a coagulant, to reap the benefits of the mineral.

White Beans

White beans provide 161 mg of calcium per cup, a trusted source.

Iron is abundant in white beans, which are also a low-fat food. You may eat them as a side dish, mix them into your favorite soup or salad, or make hummus with them.

Sunflower Seed

A reliable source of calcium, sunflower seed kernels provide 109 mg per cup.

These seeds are also rich in magnesium, which counteracts the negative effects of calcium on the body and regulates the health of the nerves and muscles.

The kernels of sunflower seeds also contain copper and vitamin E. Together, these nutrients promote strong, flexible, and healthy bone formation.

However, excessive salt is occasionally added to sunflower seeds, which reduces the body's calcium levels.

For the highest health benefits, select raw, unsalted seeds. Consider one serving to be about one handful of kernels to avoid consuming too many calories.

Sweet Potatoes

68 mg of calcium are included in one large sweet potato. Potassium and vitamins A and C are also abundant in these plants.

An essential antioxidant called vitamin A may help with cancer prevention, aging resistance, and good eyesight.

Sweet potatoes have a naturally low calorie and fat content. In various regions of the world, they are popular as a side dish.

An essential mineral that is simple to consume through diet is calcium. Try to get two or three servings of calcium from plants each day. Anyone unable to consume the recommended amount of calcium each day should consult a doctor about taking a supplement.