For generations, milk has been advertised as the ultimate source of calcium, a crucial mineral for strong bones and teeth. But for vegetarians and those with lactose intolerance, dairy can be off-limits. It often leads to the question: "How can I get enough calcium without milk?"
Here are seven surprising vegetarian foods that pack a calcium punch, helping you maintain strong bones and a healthy body.
Move over, spinach! Leafy greens like kale, collard greens, and turnip greens are champions. One cup of cooked kale provides 180mg of calcium, nearly 15% of the daily recommended value (DV). These greens are also excellent sources of vitamins A, C, and K, making them a nutritional powerhouse for overall health. Don't be afraid to experiment! Add them to smoothies, soups, and stir-fries, or sauté them with garlic and olive oil for a delicious side dish.
While dairy milk might be the traditional choice, many plant-based alternatives are fortified with calcium. Soy, almond, and oat milk can be excellent sources of calcium, often containing around 300mg per cup, depending on the brand. Just be sure to check the label and choose varieties fortified with calcium and vitamin D, another essential nutrient for calcium absorption. Explore the diverse world of plant-based milk! Experiment with different flavours like vanilla, unsweetened, or chocolate to find your perfect match for cereal, coffee, or smoothies.
Soybeans are naturally rich in calcium, and the goodness gets concentrated in tofu and tempeh. A half-cup serving of firm tofu provides about 400 mg of calcium, while tempeh offers around 160 mg per cup. These versatile ingredients can be enjoyed in various dishes, from stir-fries and scrambles to salads and marinades. To enhance the flavour of tofu, marinate it in your favourite sauce before cooking. Tempeh can be crumbled and used as an alternative in tacos, burgers, or pasta dishes.
Beans and lentils are a staple in vegetarian diets, and for good reason! These nutritional powerhouses have protein and fibre. Also, it boasts a decent amount of calcium. A cup of cooked white beans provides around 130 mg of calcium, while lentils offer 180 mg per cup. Enjoy them in soups, stews, salads, or even mashed for a hearty and satisfying meal.
Don't underestimate the power of these tiny seeds! Sesame seeds are a concentrated source of calcium, with just one tablespoon providing a surprising 88 mg. Sprinkle them on salads, vegetables, stir-fries, or yoghurt for a delicious and nutritious crunch. Toasting sesame seeds before use enhances their nutty flavour.
Who knew a delicious dried fruit could be good for your bones? Figs are a naturally good source of calcium, with two dried figs offering about 60mg. Enjoy them on their own, add them to yoghurt or oatmeal for sweetness, or incorporate them into baked goods for a nutritious twist. For a more concentrated source of calcium, try dried figs instead of fresh ones.
Almonds are a popular snack for a reason! They contain healthy fats, protein, and, of course, calcium. One ounce of almonds offers around 80 mg of calcium. Other nuts like cashews and Brazil nuts are also good sources. Enjoy them directly, add them to trail mix, or use them as a topping for salads and yoghurt.
Calcium isn't the only factor for bone health. Vitamin D helps your body absorb calcium, so aim for sunshine exposure or consider a vitamin D supplement!
