Calcium is an essential part of any diet. It plays a vital role in the development and subsequent maintenance of strong teeth and bones, among other things. Experts recommend that we consume 1,000 – 1,300 milligrams every day.
Dairy foods are commonly regarded as being the best source of calcium, but they aren’t the only ones. So, whether you’re making changes to your diet for health reasons, lifestyle choice or you are simply wanting to diversify what you eat, here is a list of calcium-rich milk alternatives to ensure this won’t impact the health of your teeth and bones.
Sardines
Sardines pack in more calcium than almost any other food out there due to the soft, edible bones. A single cup of these nutritious fish contains approximately half a person’s daily allowance of calcium – making these an excellent source. Alongside this, they are also rich in essential omega-3 fatty acids and vitamins B-12 and D, this makes them a fantastic addition to any diet.
Almonds
Almost as abundant in calcium as sardines, almonds are a useful alternative for vegans. 100 grams of these tasty nuts (about 75 almonds) provides a hefty quarter of the recommended amount. They also contain other useful minerals such as potassium, magnesium, which are crucial for bone and muscle health, and antioxidants, which protect against cell damage. As well as this, they are a good source of both fiber and healthy fat – a true superfood.
Green leafy vegetables
Possibly the most healthful calcium dense foods, green leafy vegetables such as bok choy, kale, cabbage, and Brussels sprouts should be a staple of every diet. While this varies depending on the type, a bunch of any of these will likely provide more than a third of the necessary daily intake. Other types of vegetables like spinach are also calcium-rich but should be approached with caution due to the presence of oxalates. These pesky acids bind to calcium and prevent it from being absorbed into the body.
Beans and Seeds
Certain types of beans, particularly winged beans (also known as Goa beans), white beans, and navy beans, can also offer up a healthy dose of the good stuff. Additionally, they tend to be rich in other nutrients such as iron, zinc, potassium, and magnesium. In that way, they are good all-rounders that can be used to boost the nutritional value of most types of dishes.
The nutritional powerhouses that are seeds can also be used to supplement a dairy-free diet. Poppy, sesame, celery, and chia seeds are particularly valuable additions that also offer up a good source of proteins and healthy fats such as omega-3 fatty acids. A single tablespoon of poppy seeds can contain as much as 126mg of calcium, approximately 13% of the recommended daily allowance.
Figs
Figs are another surprisingly calcium dense food. One cup can provide around a quarter of the daily allowance. Figs are also packed with fiber, which helps to keep you regular and antioxidants that protect you from free radicals. A word of caution, though, figs are also one of the sugariest fruits out there with about 8 grams of sugar to a medium-sized fig. So, enjoy in moderation.
Oranges
An often-overlooked source of calcium is oranges. This popular vitamin c boosting fruit can provide around 60mg of calcium from a single orange, getting you off to a good start with your recommended intake. Already renowned for its numerous health benefits including supporting the immune system and controlling blood sugar levels, it’s no wonder that oranges are highly touted as being one of the world’s healthiest foods.