Best Plant-Based Sources of Calcium
Calcium is essential for strong bones, teeth, muscle function, and nerve signaling. While dairy products are the most recognized sources, many plant-based foods are rich in calcium, making them excellent options for vegans and those with lactose intolerance.
1. Leafy Greens
Dark leafy greens like kale, collard greens, and turnip greens are packed with calcium. A single cup of cooked collard greens, for instance, provides about 25% of the daily recommended intake.
2. Fortified Plant Milks
Non-dairy milk, such as almond, soy, and oat milk, are often fortified with calcium and vitamin D, making them comparable to or even richer than cow’s milk. Check the label to ensure adequate fortification.
3. Tofu and Tempeh
Calcium-set tofu is a fantastic source, with half a cup offering up to 20% of your daily needs. Tempeh, made from fermented soybeans, also provides a good dose of calcium and is high in protein.
4. Nuts and Seeds
Almonds, sesame seeds, and chia seeds are calcium-rich. Just one tablespoon of sesame seeds or two tablespoons of chia seeds contains around 10% of the daily calcium requirement.
5. Legumes
Beans like white beans and chickpeas are not only calcium-rich but also high in fiber and protein, making them an all-around nutritious choice.
6. Calcium-Fortified Foods
Fortified cereals, orange juice, and plant-based yogurt can also help meet calcium needs.
Incorporating these foods into your diet ensures adequate calcium intake, supporting strong bones and overall health without relying on animal products.