Vegetarian Food and Nutrition

Top 5 Vegetarian Sources of Calcium You Must Add to Diet

We all know that calcium plays a crucial role in the human body. Its adequate quantity is very important to build and maintain your bones. Still, this mineral, well known for its ability, is also essential for muscle contraction, nerve transmission, blood pressure regulation, and blood clotting.

It is reported that adults must take 1,000 mg of calcium per day as the Reference Daily Intake (RDI). However, it differs in some cases. Like for children of age 4–18, this shoots up to 1,300 mg, while for those over 50 years of age, 1,200 mg is needed.

But, according to a survey, a large percentage of people don’t meet these recommendations. Most of them are those who avoid eating dairy or animal products; though many vegetarian foods contain this mineral in good quantity.

So, here we are listing the top five vegetarian foods which are high in calcium:

1. Chia Seeds

The edible seeds of Salvia Hispanica, a flowering plant in the mint family native to Central America, is known as Chia seeds. They are gray, oval-shaped with black and white spots.

Around, 2 tablespoons or a single ounce of chia seeds offer 179 mg of calcium. Moreover, chia seeds comprise boron, which improves the health of muscles and bones by helping the body to metabolize magnesium, phosphorous & calcium.

You can mix chia seeds into oatmeal or yogurt or add them to smoothies for a little added crunch.

2. Almonds

One whole cup of almonds has around 385 mg of calcium. It is more than one-third of the daily recommended quantity. However, the same course also holds 72 grams of fat and has almost 838 calories.

Hence, one should limit their intake to smaller portions of a quarter cup per serving for better results.

3. Tofu

Tofu is one of the excellent sources of calcium. However, depending on the firmness and the brand, the calcium content varies, and it can vary from 275–861 mg per half cup.

Most importantly, read labeling carefully and select tofu that contains calcium salt to receive the benefits of the calcium, which manufacturers use as a coagulant.

4. Sesame Seeds

If you want to add 88 mg of calcium, try eating just 1 tablespoon of sesame seeds regularly. You can try sprinkling the seeds over a salad, toasting them, or baking them in bread for a nuttier flavor.

Apart from calcium, these seeds also contain copper and zinc, and both are useful to bone health. According to a survey from 2013, it is proved that the supplementation with sesame seeds helped to relieve some symptoms of knee osteoarthritis.

5. Oranges and Orange Juice

This is the product you can easily add in your regular diet. One large calcium-fortified orange comprises around 74 mg of calcium, whereas a single glass of orange juice contains 300 mg of the calcium.

So try having one glass of orange juice daily or at least once in two days.

Take Home Thoughts

Not only for bones and muscles, but calcium is important for the health of your circulatory and nervous systems as well. So, try to gain 2 or 3 servings of plant-based calcium per day.

Stay Healthy, Live Long!

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