Calcium is an essential nutrient that helps build bones and maintain our dental health. Dairy products, like milk, cheese, and yoghurt, are the primary sources of calcium. In general, healthy adults aged 19–50 require 1,000 milligrams of calcium daily, according to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH).
However, what if a person does not consume dairy? What if they are vegans, people who do not eat animal products, or if they have an intolerance towards dairy products? How do they fulfil their daily calcium requirement? If you're one of them, here's how you can tackle the problem with some calcium-rich alternatives to dairy products.
Also Read: Plant Based Diet: Health Benefits of a Well-Balanced Vegan Lifestyle
Almonds
Almonds are one of the richest sources of calcium among all nuts. According to the US Department of Agriculture (USDA), 100g of almonds contain 269 mg of calcium. Additionally, they are wonderful sources of healthy fats, fibre, magnesium and vitamin E, which can be beneficial for overall health. The great thing about almonds is that it can be incorporated in your diet very easily. You can snack on them or add it to your daily bowl of oats or even make it part of baked goods.
Leafy Greens
Leafy greens, like kale and spinach, may not be everyone’s favourite, but they are one of the best sources of various essential nutrients, including calcium. The USDA suggests that just 100 g of raw spinach contains 99 mg of calcium, along with 2.2 g of fibre, 2.86 g of protein, and 2.71 mg of iron. You can eat these dark green leafy vegetables as salads or cook them with other ingredients and spices to enhance their taste.
Fortified Plant-Based Milk
If you’re a vegan and cannot have dairy products like milk, you can opt for fortified plant-based milk, such as almond, soy, or oat milk. While these may fulfil your requirements for certain nutrients, the USDA suggests that the nutritional content can vary between the products, and many of them don’t have the same amount of calcium and vitamin D or other nutrients as milk. Only soy beverages fortified with calcium, vitamin A and vitamin D are plant-based alternatives with a nutrient content similar enough to milk, as reported by the health body.
Also Read: Following A Vegan Diet? Expert Explains What You May Be Lacking And How To Choose The Right Option
Tofu
Tofu is very high in calcium. In fact, 100 g of raw and firm tofu is loaded with 689 mg of calcium. On the contrary, 100 g paneer or cheese has 597 mg of calcium, as per USDA. This makes tofu not only a versatile ingredient for various dishes but also a good choice for those looking to boost calcium intake without relying on dairy products. In addition, tofu is low in calories and rich in plant-based protein, which makes it a healthy choice for overall nutrition.
Chia Seeds
These tiny seeds have only recently been recognised for the nutritional boost they provide. When it comes to calcium also, every 28.35 g can offer 179 mg of calcium, according to USDA. Chia seeds are also high in fibre, magnesium, phosphorus, and vitamin A, C, and B12.
[Disclaimer: This article is for informational purposes only. Hence, we advise you to consult your own doctor if you are dealing with any health issues to avoid complications.]