5 Non-dairy foods that are high in calcium

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Calcium is an essential mineral that plays a crucial role in maintaining strong bones and teeth, regulating muscle function, and supporting nerve transmission. While dairy products are commonly associated with high calcium content, there are several non-dairy foods that are also excellent sources of this vital nutrient. In this blog, we will explore some of the best non-dairy foods that are high in calcium and their health benefits.

  1. Leafy Greens:

Leafy greens such as kale, collard greens, spinach, and turnip greens are excellent sources of calcium. For example, one cup of cooked collard greens contains approximately 357 mg of calcium, which is about 36% of the daily recommended intake for adults. Additionally, leafy greens are also rich in vitamin K, which is important for bone health and helps to prevent osteoporosis. Eating a diet high in leafy greens has also been linked to a reduced risk of heart disease and certain types of cancer.

2. Soy Products:

Soybeans and soy products such as tofu and tempeh are rich in calcium. For example, one cup of calcium-fortified soy milk contains approximately 300 mg of calcium, which is about 30% of the daily recommended intake for adults. Soy products are also a good source of protein and contain other nutrients such as iron, magnesium, and vitamin B12. Eating a diet high in soy products has been linked to a reduced risk of heart disease, certain types of cancer, and osteoporosis.

3. Nuts and Seeds:

Nuts and seeds such as almonds, chia seeds, sesame seeds, and tahini are excellent sources of calcium. For example, one ounce of almonds contains approximately 75 mg of calcium, which is about 8% of the daily recommended intake for adults. Additionally, nuts and seeds are also rich in other nutrients such as protein, healthy fats, and fiber, which makes them a great snack option. Eating a diet high in nuts and seeds has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer.

4. Fortified Foods:

Fortified foods such as breakfast cereals, orange juice, and plant-based milks can be a good source of calcium. For example, one cup of calcium-fortified orange juice contains approximately 350 mg of calcium, which is about 35% of the daily recommended intake for adults. However, it is important to note that not all fortified foods are created equal, and some may contain added sugars or other additives that may not be healthy. It is important to read the label and choose fortified foods that are low in added sugars and free from artificial ingredients.

5. Fish:

Fish such as salmon and sardines are excellent sources of calcium. For example, three ounces of canned salmon contains approximately 181 mg of calcium, which is about 18% of the daily recommended intake for adults. Additionally, fish are also rich in other nutrients such as omega-3 fatty acids, which are important for heart health and brain function. Eating a diet high in fish has been linked to a reduced risk of heart disease, depression, and cognitive decline.


References:

National Institutes of Health. Calcium: Fact Sheet for Consumers. Accessed on April 12, 2023.https://ods.od.nih.gov/factsheets/Calcium-