Top 12 Calcium-Rich Foods Beyond Dairy

Role of Calcium in Maintaining Bone Health

It's readily apparent that calcium is essential for bone health and significantly prevents osteoporosis. Further, it helps maintain healthy blood vessels and regulates blood pressure.

Did You Know: The daily calcium requirement for an adult is 1 gram. But do you also know that dairy products are not the only source of calcium? 

To everyone's surprise, you can also get calcium from non-dairy products.

So, all vegetarians and vegans, we have your back!

12 Non-Dairy, Calcium-Rich Foods

Here is a list of 12 non-dairy calcium sources:

Chia Seeds

Chia seeds are rich in omega-3 fatty acids and fibre, but are you aware of their calcium content? There are just about 1.79 grams of calcium, 18% of your recommended dietary allowance, in a little more than two tablespoons. Your body needs this amount for nerve functioning, healthy bones and muscles. Add a tablespoon or two to a bowl of oatmeal to boost the mineral. 

Sesame Seeds

The calcium content in 1 tablespoon of this superfood is 0.88 grams. Besides calcium, sesame seeds offer essential nutrients like healthy fats for heart health. Many popular vegetables, chicken, and noodle recipes of different cuisines use this ingredient.

Almonds

Two tablespoons of almonds provide roughly 0.76 grams of calcium. Though their calcium content is not so high, they give enough plant-based sources of calcium. Opt for almond milk to support your bone health. If you're a vegan, you can use them to make ice-creams.

Orange

Surprised, aren't you? Yes, this Vitamin C-loaded fruit is an excellent source of calcium. One large portion of fruit serving gives you 76 mg of calcium. To create an Asian-style salad, add some slices with spinach, slivered almonds, grilled chicken, shallots, and a ginger dressing.

Broccoli

The cruciferous vegetable is rich in calcium and other good-for-you nutrients like vitamins A, C, and B6.

White Beans

These legumes are a great source of calcium. Add this to your pasta, making it nutrient-rich. A cooked cup of white beans has 0.29 grams of calcium.

Dried Figs

Dried Figs are dairy-free and organic sources of calcium. Sweety in taste, you can have them to satisfy your sweet cravings. Half a cup of dried figs provides 1.21 grams of calcium.

Tofu

It is an excellent source of calcium from soybeans. Half a cup of tofu provides 1.2 to 4 grams of calcium.

Kale

Kale is rich in calcium and antioxidants. You can use it as a base for any salad. One cup of Kale provides 53 milligrams of calcium.

Okra

Okra has a high amount of calcium and has numerous other health benefits. A cup of Okra serves 0.82 grams of calcium. You can have Okra in roasted, boiled, pickled, or fried form.

Mustard and Collard Greens

A cup of cooked collard greens contains 1.03 grams of calcium, and one cup of cooked mustard greens provides 2.66 grams of calcium—an excellent option for non-dairy calcium sources.

Bok Choy

Chinese cabbage, loaded with vitamins A and C, has calcium and fibre. It contains 74 mg of calcium in one cup.

The need for calcium-rich foods, owing to their numerous benefits, led to the discovery of many non-dairy products with high calcium content.

Role of Vitamin D and Magnesium in Building Bone Health

Magnesium and vitamin D are vital for strengthening bones. Magnesium helps by improving calcium absorption into the bones and regulating bone remodelling. It also plays a role in converting vitamin D into its active form. In contrast, vitamin D aids calcium absorption in the intestines, promoting mineralization and overall bone strength. 

These nutrients work together to ensure robust and fracture-resistant bones, reducing the risk of osteoporosis.

To Sum Up

Adding these non-dairy foods to your diet ensures that you get adequate calcium. If you are lactose intolerant or follow a vegan diet, you must try these food items to keep your calcium vitals in check.