Getting Your Calcium Fix: The Best Veggie Sources

Calcium is an essential mineral that helps keep our bones and teeth strong and healthy. While most people associate calcium with dairy products like milk and cheese, there are plenty of non-dairy sources of calcium available as well. For vegans or those with lactose intolerance, finding plant-based sources of calcium is crucial for maintaining a healthy diet. In this article, we will explore some of the best veggie calcium sources to help you get your daily dose of this important nutrient.

1. Leafy Greens

Leafy greens, such as kale, collard greens, and spinach, are excellent sources of calcium. These vegetables are also low in calories and high in vitamins and minerals, making them a perfect addition to any meal. Just one cup of cooked collard greens contains around 357mg of calcium, which is over a third of the daily recommended intake for adults.

Kale is a great source of calcium and other essential nutrients.

2. Tofu

Tofu is a popular soy-based food that is often used as a meat substitute in vegetarian and vegan diets. It is also an excellent source of calcium, with one half-cup serving providing around 250-400mg of calcium, depending on the brand. Tofu can be marinated or seasoned to add flavor and used in a variety of dishes, from stir-fries to salads.

Tofu is a versatile ingredient that can be used in many different recipes.

3. Fortified Plant Milks

Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium and other essential nutrients. One cup of fortified almond milk, for example, contains around 450mg of calcium, which is almost half of the daily recommended intake for adults. Be sure to check the label of your favorite plant milk to ensure it is fortified with calcium.

Fortified plant milks are a convenient way to get your daily dose of calcium.

4. Beans and Legumes

Beans and legumes, such as chickpeas, navy beans, and lentils, are not only a great source of protein but also a good source of calcium. One cup of cooked chickpeas contains around 80mg of calcium, while one cup of cooked navy beans contains around 127mg of calcium. Adding beans and legumes to your diet is an easy way to increase your calcium intake.

Beans and legumes are a nutritious addition to any meal.

5. Seeds and Nuts

Seeds and nuts, such as almonds, sesame seeds, and chia seeds, are a good source of calcium as well as healthy fats and fiber. One ounce of almonds contains around 75mg of calcium, while one tablespoon of sesame seeds contains around 88mg of calcium. Sprinkle these seeds and nuts on top of salads or yogurt for a crunchy and nutritious snack.

Seeds and nuts are a tasty and healthy way to boost your calcium intake.

6. Final Thoughts

Getting enough calcium is essential for maintaining healthy bones and teeth, and there are plenty of veggie sources available to help you do so. Incorporating leafy greens, tofu, fortified plant milks, beans and legumes, and seeds and nuts into your diet is an easy way to increase your calcium intake without relying on dairy products. By making these small changes to your diet, you can ensure that you are getting all the nutrients you need for a healthy and happy life.

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