Non-dairy Foods Containing Calcium

Non-dairy foods that contain calcium are a good option to obtain this mineral in case of lactose intolerance or a vegan diet. Although dairy is known to provide interesting doses of this mineral, it is not the only option.

We are going to offer you a series of possibilities to introduce calcium into the diet through food without having to resort to dairy products or supplements.

Calcium and bone health

Consuming calcium, as detailed in a publication in the journal Nutrients , contributes to maintaining good bone and dental health. In addition, among other things, it intervenes in the control of blood pressure, cholesterol levels and the prevention of colorectal adenomas.

Thus, ensuring an optimal level of calcium in the body is synonymous with well-being. Therefore, beyond dairy, it is good to know other foods that also provide it in interesting doses. Discover them!

Calcium needs

The need to know about non-dairy foods that contain calcium lies in the importance of this mineral. According to a systematic review published in  Osteoporosis International , a significant part of the population does not meet their calcium needs through diet.

It is estimated that, on average, a healthy adult should consume about 1000 mg per day. However, these needs may vary from person to person. For example, women over 50 and adults over 70 should increase their calcium doses to 1,200 mg. Children, meanwhile, should consume 1,300 mg until they are 18 years old.

List of non-dairy foods that contain calcium

Throughout history, dairy has become popular as one of the best sources of calcium. It is estimated that every 110 grams of milk contains up to 113 mg of calcium. However, they are not the only option to obtain this mineral. Let’s take a closer look at various non-dairy foods that contain calcium. Include them in your diet!

Green leafy vegetables

As detailed in a publication in the medical journal Appetite , green leafy vegetables, especially crucifers, are a significant source of calcium. Options like spinach, bok choy, turnip, mustard, and kale provide 84–142 mg per about 1/2 cup cooked.

Among other things, this variety of vegetables contain vitamins A, B, C and E, minerals such as potassium and iron, as well as antioxidants. Therefore, its regular consumption contributes to improving the quality of the diet.

Almonds 

The SELF Nutrition Data database reports that almonds contain calcium in interesting proportions. An ounce of almonds, which is about 22 units, provides up to 8% of the daily needs of this mineral. However, it is a food that should be eaten in moderation.

Data published in the journal Nutrients highlight that almonds, like other nuts, contribute to reducing the risk of high blood pressure, metabolic diseases, among other health disorders.

Sesame seeds

Sesame or sesame has a considerable amount of calcium. Information in SELF Nutrition Data suggests that a 9-gram tablespoon of these seeds provides up to 9% of your daily calcium needs. In addition, it also contains copper, iron, and manganese.

Vegetables

Many varieties of legumes contain this mineral. Among the most prominent options we find white beans, black beans, beans and lentils. They can be consumed between 2 and 3 times a week. However, it must be taken into account that its consumption can cause flatulence.

In a study published in The American Journal of Clinical Nutrition , options like beans helped reduce high levels of bad cholesterol and the risk of type 2 diabetes. Other varieties of legumes are believed to have similar health effects.

Quinoa

Ideal for vegan diets, it contains 148 mg per 100 grams of calcium. Also, as detailed in a publication in Comprehensive Reviews in Food Science and Food Safety , this food contains phytochemicals beneficial to health, including amino acids, fiber, polyunsaturated fatty acids, vitamins, minerals and antioxidants.

Calcium deficiency should be treated by the doctor

Many plant foods contain calcium and can help you get your daily doses of this nutrient. However, if you suspect a deficiency, it is advisable to consult your doctor. In some cases supplementation will be necessary.

Keep in mind that in addition to calcium consumption, it is necessary to ensure regular physical exercise to ensure good bone health.