Calcium is important for good health.
In reality, the body contains more calcium than any other mineral. It makes up a large portion of your bones and teeth and is essential for heart health, muscle control, and nerve signaling. Most adults should get 1,000 mg of calcium a day, but women over 50 and people over 70 should get 1,200 mg, and children aged 4–18 should get 1,300 mg.
However, a substantial proportion of the population does not fulfill their calcium requirements by food. Calcium-rich foods include dairy products such as milk, cheese, and yogurt. However, several non-dairy forms of this mineral are also rich in them.
These include fish, leafy greens, legumes, dried fruit, tofu, and calcium-fortified foods.
Here are 12 calcium-rich ingredients, all of which are non-dairy.
Seeds
Seeds are nutrient-dense little powerhouses. Poppy, sesame, celery, and chia seeds are also rich in calcium. For example, 1 tablespoon (9 grams) of poppy seeds contains 126 mg of calcium or 13% of the RDI.
Protein and good fats are also found in seeds. Chia seeds, for example, are high in plant-based omega-3 fatty acids. In 1 tablespoon (9 grams), sesame seeds contain 9% of the RDI for calcium and other minerals such as copper, iron, and manganese.
Cheese
The majority of cheeses are high in calcium. Most are contained in Parmesan cheese, which contains 331 mg — or 33 percent of the RDI — per ounce (28 grams).
Softer cheeses have fewer — one ounce of brie contains just 52 mg or 5% of the RDI. Many other varieties fell somewhere in the center, supplying about 20% of the RDI. As an additional advantage, calcium from dairy products is more readily absorbed by the body than calcium from plant sources.
Many varieties of cheese, such as cottage cheese, are high in protein. Furthermore, mature, hard cheeses are normally low in lactose, making them easier to digest for those who suffer from lactose intolerance.
Dairy products can have additional health benefits.
According to a new report, it can reduce the risk of heart disease. Another research discovered that consuming cheese regularly was associated with a reduced risk of metabolic syndrome, which increases the risk of heart failure, stroke, and type 2 diabetes. Bear in mind, though, the full-fat cheese is often rich in fat and calories. Most cheeses are also high in sodium, which some people are allergic to.
Yogurt
Yogurt is a good source of calcium. Many yogurts are also high in live probiotic bacteria, which have a variety of health benefits. One cup (245 grams) of plain yogurt contains 30% of the RDI for calcium, phosphate, potassium, and vitamins B2 and B12.
Low-fat yogurt can be also higher in calcium, with one cup containing 45 percent of the RDI (245 grams). Although Greek yogurt is an excellent source of protein, it contains less calcium than normal yogurt. One research found that consuming yogurt increased overall diet efficiency as well as metabolic fitness. Yogurt use was associated with a lower risk of metabolic disorders such as type 2 diabetes and heart disease.
Canned Sardines and Salmon
Because of their edible bones, sardines and canned salmon are high in calcium. A 3.75-ounce (92-gram) can of sardines contains 35% of the RDI, while 3 ounces (85 grams) of canned salmon with bones contains 21%.
These oily fish are also rich in protein and omega-3 fatty acids, beneficial to your heart, brain, and skin. Although mercury can be found in seafood, smaller fish such as sardines have low levels. Furthermore, both sardines and salmon are rich in selenium, a mineral that can both inhibit and reverse mercury toxicity.
Lentils and beans
Fiber, calcium, and micronutrients are abundant in beans and lentils. They are also high in copper, zinc, folate, magnesium, and potassium. Some types also contain significant levels of calcium. However, wing beans top the list: a single cup (172 grams) of cooked wing beans contains 244 mg of calcium or 24 percent of the RDI.
White beans are another good source, with one cup (179 g) of cooked white beans contributing 13% of the RDI. Other types of beans and lentils have fewer, varying from 4–6% of the RDI per cup. Beans, interestingly, are credited with being one of the reasons plant-rich diets are so nutritious. According to research, beans can help lower “bad” LDL cholesterol levels and lower your risk of type 2 diabetes.
Almonds
Almonds provide the highest calcium content of any nut, with one ounce (about 22 nuts) providing 8% of the RDI. Almonds also contain 3 g of fiber per ounce (28 g) and good fats and protein. Furthermore, they are high in magnesium, manganese, and vitamin E. Consuming nuts can reduce blood pressure, body fat, and other risk factors for metabolic disease.
Also Read, 6 Benefits of Consuming Dairy Products Daily
Whey Protein
Whey protein is a protein contained in milk that has been thoroughly researched for its nutritional benefits. It’s a great source of protein that has a lot of amino acids that are easily digested. Several studies have shown that whey-rich diets promote weight loss and better blood sugar regulation.
Whey is also high in calcium, with a 1-ounce (28-gram) scoop of whey protein powder concentrate containing 200 mg, or 20% of the RDI. If you choose to try whey protein, there are several different types available online.
Leafy Greens
Dark, leafy greens are very nutritious, and some are rich in calcium. Greens high in this mineral contain collard greens, spinach, and kale. For example, one cup (190 grams) of cooked collard greens contains 266 mg, one-quarter of the daily requirement.
Some types have a high concentration of oxalates, which are naturally occurring compounds that bind to calcium, rendering some of them inaccessible to the body.
All of them are spinach. While it contains a lot of calcium, it is less accessible than calcium in low-oxalate greens like kale and collard greens.
Rhubarb
Rhubarb is high in fiber, vitamin K, calcium and contains trace quantities of other vitamins and minerals. It contains prebiotic fiber, which promotes the growth of good bacteria in your gut. Since rhubarb, like spinach, is rich in oxalates, much of the calcium is not consumed.
According to one report, the body can only consume about a quarter of the calcium in rhubarb. Rhubarb, on the other side, has a high calcium content. And if you just consume 25% of the nutrients, you still get 87 mg per cup (240 g) of cooked rhubarb.
Amaranth
Amaranth is a high-nutritional-value pseudocereal. It contains many folates and a lot of minerals like manganese, magnesium, phosphorus, and iron. One cup (246 g) of cooked amaranth grain contains 116 mg of calcium or 12% of the RDI. Amaranth leaves have even more, with 28% of the RDI per cooked cup (132 grams). The leaves also have a lot of vitamins A and C.
Tofu and Edamame
Edamame is young soybeans that are often sold when still encased in their pods. One cup (155 grams) of edamame contains 10% of the RDI for calcium. It’s both high in protein and contains all of the normal folate requirements in a single serving. Tofu that has been prepared with calcium also has extremely high levels — half a cup contains 86 percent of the RDI for calcium (126 grams)
Fortified Drinks
If you don’t drink eggs, you will get calcium from calcium-fortified non-dairy drinks. A cup (237 mL) of fortified soy milk contains 30% of the RDI. Furthermore, with 7 grams of protein, it is the most nutritionally comparable non-dairy milk to cow’s milk. Higher amounts of fortification can be seen in other varieties of nut and seed milk. Fortification, on the other hand, is not limited to non-dairy milk. Orange juice can also be fortified, supplying up to 50% of the RDI per cup (237 ml)
In conclusion
Calcium is an essential mineral that you might be deficient in.
Although dairy products contain most of this mineral, there are plenty of other strong sources, many of which are plant-based. You can comfortably satisfy your calcium requirements by consuming the variety of foods included in this article.
