Calcium is an important micronutrient required for bone health and other biological functions. According to the National Institutes of Health (NIH), most adults require 1,000 mg of Ca in a day. Dairy products are one of the most well-known sources of this nutrient, but they are not suitable for those following plant-based diet plans like veganism as they avoid all types of animal-based food products. In this article, we will discuss plant-based foods that are rich sources of calcium; shared below are details about them.
Chia seeds are highly nutritious plant-based food that is rich in nutrients. A tablespoon or single ounce of it provides 179 mg of calcium. It also contains other minerals like boron, magnesium, and phosphorus, and they are essential for the healthy development of bones and muscles. Chia seeds can be consumed by adding them into your smoothies that you consume after a workout.
Soy milk is one of the most popular plant-based milk because its calcium content is almost equal to that of cow’s milk. It is also rich in vitamin D, which is essential for calcium absorption, as well as for bone health. Besides, ensure that you are buying calcium carbonate fortified soy milk.
Tofu is prepared using soybeans, and because of this, it is an excellent source of calcium. Its calcium content depends on the firmness, and this can range between 275 to 861 mg of Ca per half cup of it. Moreover, buy tofu of those brands that use calcium salts as a coagulant; to know this, read the ingredient list on the product label.
Almonds have high amounts of calcium coupled with healthy fats. A cup of it contains 385 mg of calcium, 72 grams of fat, and 838 calories. Apart from this, they are a good source of antioxidants that are required to minimize the damage due to oxidative stress. Due to the high-calorie density of almonds, a person must limit its intake.
Dried fruits in general are nutrient-dense plant-based food because of the absence of water. 1 cup or about eight dried figs contains up to 241 mg of calcium. Besides, they are rich in antioxidants, fiber, and have high-calorie content. They are used for making jams that can be spread on toast or can be eaten as snacks.
Sunflower seeds are another nutrient-rich plant-based food that can be consumed in different ways. A kernel of these seeds contains up to 109mg of calcium, vitamin E, and other minerals like magnesium and copper.
Including these items in your plant-based diet plans will ensure that you meet the daily dietary calcium requirement.