Calcium is a vital mineral that helps to strengthen bones, teeth, muscles, and nerves, and keeps the heart healthy. It can be found in various foods such as milk, cheese, yogurt, sardines, seeds, and leafy greens. It is recommended that most adults consume at least 1,300 mg of calcium daily. Teenagers, women after menopause, and older adults may require even more. If you do not consume dairy products, there are alternative non-dairy sources of calcium available.
In this blog post, we will discuss foods that are rich in calcium, many of which are non-dairy.
Top 10 Calcium-Rich Foods (Many Are Nondairy)
Calcium is an essential mineral that helps keep our bones and teeth strong. While dairy products like milk and cheese are well-known sources of calcium, there are also many other foods that can help you meet your daily calcium needs. Here are 10 non-dairy foods that are rich in calcium:
1. Seeds
Discover the calcium-rich world of seeds! Tiny but mighty, seeds like poppy, sesame, celery, and chia are packed with nutrients. Just 1 tablespoon of poppy seeds provides 10% of your daily calcium needs. Chia seeds are not only high in calcium but also supply plant-based omega-3 fats. Sesame seeds offer a good amount of calcium along with minerals like copper, iron, and manganese. Incorporating these tiny powerhouses into your diet can boost your calcium intake and provide essential nutrients for a healthy body.
2. Yogurt
Yogurt is a great food choice because it is rich in calcium. Calcium is important for keeping our bones and teeth strong. Some yogurts also contain probiotics, which are good bacteria that help our immune system, heart, and help our bodies absorb nutrients better. When you have a cup of plain yogurt, you get about 23% of the calcium your body needs in a day. It also has other nutrients like phosphorus, potassium, and vitamins B2 and B12. Low-fat yogurt can have even more calcium, about 34% in one cup.
3. Sardines and canned salmon
Sardines and canned salmon are great sources of calcium because they contain edible bones. A small can of sardines provides 27% of your daily value of calcium, while canned salmon with bones gives you 19%. These oily fish are also rich in high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin health. Even though some seafood may have mercury, sardines have low levels. Both sardines and salmon are high in selenium, a mineral that can help protect against mercury poisoning.
4. Beans and lentils
Beans and lentils are packed with fiber, protein, and essential nutrients like iron, zinc, folate, magnesium, and potassium. For example, winged beans contain 244 mg of calcium in just one cooked cup, while white beans provide 12% of the daily value in one cup. Eating beans can be beneficial for your health, as they are linked to lower levels of bad cholesterol and a reduced risk of type 2 diabetes. Incorporating beans and lentils into your diet can help you stay healthy and strong.
5. Almonds
Almonds are a great source of calcium, with just a small handful providing about 6% of your daily value. They are also packed with fiber, healthy fats, and protein. Additionally, almonds are rich in magnesium, manganese, and vitamin E. Including almonds in your diet can help with lowering blood pressure, reducing body fat, and improving overall health, making them a nutritious snack option.
6. Leafy greens
The green leafy vegetables like collard greens, spinach, and kale are packed with calcium, which is essential for strong bones and teeth. However, it’s important to note that some greens like spinach contain oxalates, which can reduce the absorption of calcium in the body. This means that even though spinach is high in calcium, it may not be as effective in helping your body get the calcium it needs compared to greens like kale and collard greens, which have lower levels of oxalates.
7. Rhubarb
Rhubarb is a plant that is good for your body because it is high in fiber, vitamin K, and calcium, as well as other vitamins and minerals. It also contains prebiotic fiber, which can help the good bacteria in your stomach grow. However, just like spinach, rhubarb has a substance called oxalates that can make it hard for your body to absorb all the calcium it contains. A study from 2015 showed that your body can only absorb about 5% of the calcium in rhubarb. Even though your body may not absorb all the calcium, rhubarb still provides a good amount of calcium, with about 105 mg per cup of raw rhubarb.
8. Fortified foods
Eating cereals that are fortified with calcium can help you get enough of this important mineral each day. Some cereals can provide up to 1,000 mg of calcium in just one serving, even before you add milk! But your body can’t absorb all that calcium in one go, so it’s better to spread out your intake throughout the day. Other foods like flour and cornmeal are also fortified with calcium, which is why some breads, tortillas, and crackers can be good sources of this essential nutrient. So, make sure to include these foods in your diet to keep your bones strong and healthy.
9. Amaranth
Amaranth is a super healthy type of grain that is packed with important nutrients like folate, calcium, and minerals such as manganese, magnesium, phosphorus, and iron. Just one cup of cooked amaranth provides a good amount of calcium, which is essential for strong bones and teeth. Amaranth leaves are even more nutritious, containing lots of calcium as well as vitamins A and C. Including amaranth in your diet can help you stay healthy and strong!
10. Fortified drinks
Even if you don’t drink cow’s milk, you can still get calcium from fortified plant-based beverages like soy milk. One cup of fortified soy milk provides 23% of your daily calcium needs and has 6 grams of protein, making it a good alternative to cow’s milk. Other nut- and seed-based milks can also be fortified with even more calcium. Not only milk, but even orange juice can be fortified with calcium, giving you up to 27% of your daily needs in just one cup.
Conclusion
In conclusion, incorporating calcium-rich foods into your diet is essential for maintaining strong bones and overall health. Whether you choose dairy or non-dairy options, there are plenty of delicious and nutritious sources of calcium to choose from. By including a variety of these foods in your meals, you can ensure that you are meeting your body’s calcium needs and supporting your well-being for years to come.