Calcium is very important for bones, muscles, nerves, and cells in our body. The daily calcium requirement of an adult is 1 gram of calcium per day, which is equivalent to approximately four or five glasses of milk per day.
When we think of calcium, the first thing that comes to mind is dairy products. But many people are allergic to milk, moreover, natural cow milk (unpasteurized) is also not in reach of everyone. So, how do we then receive this essential mineral for the body?
If you are vegan, you have lactose intolerance or casein or you just do not like the taste of milk, here you will find a lot of foods that will provide calcium to your body without resorting to dairy products and their derivatives:
Top 30 Non-Dairy calcium Rich foods
1.Almonds
Almonds are another super food that provides us with all kinds of nutrients. They are high in protein, contain vitamin E and also minerals like potassium. They are healthy fats that help the body and reduce cholesterol.
In 23 raw almonds, you will find 75 milligrams of calcium. A full cup of toasted almonds provides more than 430 milligrams of calcium, although they also have over 1000 calories.
2. Figs
The figs contain 121 milligrams per half cup of dried figs. They have a rich sweet and forceful flavor, so when you eat them you will feel that you are eating a delicious dessert, but full of nutrients such as high amounts of fiber and minerals such as potassium and magnesium.
3. Nuts
The nuts provide 88 milligrams of calcium per 100 grams of consumption. This makes them an excellent option to increase your calcium levels by consuming them as a healthy snack or in all kinds of preparations.
4. Broccoli
Broccoli has a lot of calcium and also vitamin C. In two cups of raw broccoli you will find 86 milligrams of calcium. Broccoli like other cruciferous vegetables helps in the prevention of cancers such as colon and bladder cancers.
5. Kale
This vegetable is known as a superfood because it provides not only calcium but also vitamin C and more than twice the recommended daily allowance of vitamin A.
It also has vitamin K that helps the process of blood clotting when you suffer some injury, a cut or a blow.
6. Bok Choy
This vegetable very used in the Asian kitchen in preparations cooked with garlic. It delivers an important contribution of calcium of 74 milligrams per cup.
It is very low in calories, barely 9 per serving and high in all kinds of nutrients like vitamin C, potassium and vitamin A.
7. Legumes: Beans and Lentils
Beans and lentils are a great source of plant proteins. They are high in fiber and offer all kinds of nutrients and minerals, such as folate, magnesium, potassium, zinc or iron.
Of all the varieties of beans, it is the “winged beans” that contain the most calcium. This tropical vegetable delivers more than 244 milligrams of calcium per serving. White beans provide 63 milligrams of calcium for half a cup cooked.
In addition to this, research shows that beans and legumes generally help in reducing “bad” cholesterol and decrease the risk of type 2 diabetes.
Lentils for their part have 40 milligrams of calcium per 200 grams of cooked lentils.
8. Rhubarb
This vegetable has a lot of fiber and especially calcium. Specifically 87 milligrams for a portion that corresponds to a cooked cup.
In addition to this, rhubarb is rich in prebiotic fiber, which helps the development and conservation of healthy bacterial flora in the large intestine, which promotes good digestion and prevents swelling and problems such as irritable bowel syndrome.
Other nutrients that rhubarb contains are vitamin C and vitamin K, which promote the health of the immune system and proper blood clotting.
9. Banana
The banana or banana, as well as providing many nutrients and minerals such as potassium, and be a healthy carbohydrate, helps us increase our levels of calcium.
It has 8 milligrams per 100 grams of banana. In addition, it is low in sodium, so it helps in cases of fluid retention.
10. Amaranth Grain
The amaranth is a plant considered a superfood with multiple nutritional properties, including high levels of calcium. In a cup of cooked amaranth, we found more than 110 milligrams of calcium.
Amaranth is also a good source of folate and very high in minerals such as magnesium, phosphorus, manganese, and iron. Its leaves are high in vitamin C and A.
11. Seeds
Seeds are a good source of calcium. In the case of chia seeds, for an ounce, we found more than 170 milligrams of calcium.
Other seeds high in nutrients and calcium are sesame seeds, poppy seeds, and celery seeds. For example, one tablespoon of poppy seeds has 126 milligrams of calcium. One tablespoon of sesame provides 88 milligrams of calcium.
In addition to this, seeds are a good source of healthy proteins and fats, such as the omega 3 fatty acids provided by chia seeds. They also deliver minerals such as iron, copper, and manganese.
12. Chickpeas
The chickpeas are an important source of calcium between pulses, and 200 grams of cooked chickpeas provide 99 milligrams of calcium.
Chickpeas contain iron, zinc, magnesium, selenium, and vitamin K, contributes to improve the health of the bones of the body and even act as anticancer. Chickpeas are also an excellent source of phytoestrogens.
13. Whole Grain Bread
One slice of whole grain bread, which corresponds to 40 grams, provides 12 milligrams of calcium. Rye bread also delivers some of the calcium we need daily.
14. Orange
This fruit contains up to 74 milligrams of calcium in one large piece and 27 milligrams of calcium in one cup of orange.
In addition to this, they also deliver a significant amount of vitamin C that enhances the functions of the immune system, are low in calories and possess powerful antioxidants.
15. Raisins
Raisins are high in calcium, delivering 31 milligrams of calcium for 40 grams of raisins. This is beneficial to the health of bones and teeth. They also contain the boron micronutrient, which increases the absorption of calcium in our body.
16. Tofu
Tofu has 434 milligrams of calcium per half cup. Not only is it an excellent source of protein, but it also provides lots of calcium and can be used in all kinds of different preparations, even in desserts.
17. Currant
They are a fruit with a high calcium content. 72 milligrams per 100 grams. Currants, especially dried, allow raising our levels of this mineral.
18. Watercress
This vegetable is one of the richest in calcium that we can find. In 100 grams of watercress there are 180 milligrams of calcium. They are rich and can be consumed as a dressing on pizzas, salads and also in fillings.
19. Hazelnuts
Hazelnuts are another dry fruit with high amounts of calcium inside. In 30 grams of hazelnuts we can find 56 milligrams of calcium. They are high in antioxidants, minerals and also in healthy fats.
20. Seaweed
Seaweed is ocean based algae that is full of calcium. If we consume 100 grams of seaweed we will be ingesting 168 milligrams of calcium.
In addition to calcium, seaweed is an excellent source of magnesium and other minerals.
It is an effective supplement for bone health, even better than synthetic calcium and magnesium supplements.
21. Spinach
Cooked spinach provides a good source of calcium, delivering 25 milligrams of calcium per cooked cup and just 3% of calcium if eaten raw.
In a study conducted by Creighton University, Omaha, Nebraska, it was found that while calcium levels in spinach are high, the presence of oxalates in this plant prevents absorption. However, they continue to be an efficient source of calcium for the body.
