Everyone is aware that calcium helps to develop strong bones and teeth, as well as maintain healthy muscles, cells, and nerves. The majority of adults between the ages of 19 and 59 require 1000 milligrammes of calcium daily, which is found in 3 glasses of milk. Calcium is crucial for overall health.
The best sources of calcium are dairy products like cheese, milk, curd, yogurt, and so on. However, what if a person is vegan, lactose intolerant, or simply doesn’t like the flavor of dairy products?
Keep reading this article to find out the best non dairy foods that are high in calcium.
Top Non-Dairy Foods that are High in Calcium
The following foods are rich in calcium and contain no animal-based products.
You might find it hard to believe, but one ounce, or two tablespoons, of chia seeds, contains 179 mg of calcium, making them a good source of the mineral. Chia seeds contain boron, which actively supports the health of bones and muscles by assisting the body’s phosphorus, magnesium, and calcium metabolism. Your body can obtain calcium and aid in the development of bones by mixing chia seeds with oatmeal or brown sugar or by adding them to smoothies.
Another non-dairy source of calcium is kale. There are 254 milligrams of calcium in one cup of raw kale. With just 35 calories per cup and 93 milligrams of vitamin C, 241 micrograms of vitamin A, and 390 micrograms of vitamin K, kale is a superfood that has it all. Vitamin K helps in clotting blood, and without it, you would not stop bleeding when you cut or bruise yourself.
Another non-dairy source of calcium is almonds. Just one cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount. One whole cup of almonds, along with calcium, also contains 838 calories and almost 72 grammes of healthy and monounsaturated fats. As the calorie count is high, a person should limit their intake to smaller portions.
One other non-dairy source of calcium is edamame. Edamame has been eaten in China and Japan for thousands of years, and it is no wonder. Edamame is a nutritional powerhouse. Edamame is immature soybeans and is among the few nonanimal foods that are a complete protein, which means it contains all nine essential amino acids, and you also get 5 grams of fiber per serving.
Figs are non-dairy foods that are high in calcium. A full cup of dried figs contains 162 milligrams of calcium. Dry fig is packed with fiber, calcium, and potassium. Another advantage of eating figs is that they maintain muscle function, stabilize heart rhythm, strengthen bones, control blood sugar levels, and aid in the production of protein and energy.
One of the nondairy sources of calcium is oranges. A large orange contains 65 milligrams of calcium, and a cup of orange juice contains 13 milligrams of calcium. Oranges are not only rich in immune-boosting vitamin C, but they are also low in calories and brimming with antioxidants that provide anti-inflammatory, antiviral, and antimicrobial benefits.
Another source of calcium is broccoli, which has 70 milligrams of calcium per 2 cups of raw broccoli. The vitamin C content of broccoli is almost two times that of an orange. Additionally, studies suggest that diets rich in cruciferous vegetables, such as broccoli, may reduce the risk of developing certain cancers, such as colon and prostate cancer.