Many people often think yogurt and milk are the only sources of calcium worth stocking in our kitchens. However, there are numerous non-dairy sources of calcium that can significantly enhance our diets, especially since many individuals fall short of their calcium needs. According to the USDA’s Dietary Guidelines for Americans 2020-2025, nearly 60% of women and 30% of men are not consuming adequate amounts of calcium.
“Calcium is the most abundant and essential mineral for our bodies,” explains Samantha Dieras, RD, DCN, director of Ambulatory Nutrition Services at Mount Sinai Hospital, in a previous discussion with Vogue. “It plays a crucial role in the health of our bones and teeth, while also supporting muscle and nerve function and contributing to blood clotting.”
If you find yourself in need of some ideas to boost your calcium intake, especially if you’re not as naturally inclined as Harry Styles, read on to discover a selection of excellent options.
Which non-dairy foods provide ample calcium?
Fish
Small fish with soft bones, such as sardines and anchovies, are rich in calcium. According to the USDA, 100 grams of canned anchovies (drained and packed in olive oil with salt) provides 240 mg of calcium. In comparison, 100 grams of sardines yield 382 mg of calcium, as reported by the National Institutes of Health.
Nuts and Seeds
Nuts and seeds, like almonds and chia seeds, are fantastic sources of calcium and can easily be incorporated into various meals. The USDA states that 100 grams of almonds contains 254 mg of calcium, while 100 grams of chia seeds offers 595 mg of calcium.
Leafy Green Vegetables
Leafy greens are often praised for their nutritional benefits, and calcium is one of them. These vegetables are also rich in fiber, magnesium, and antioxidants. For example, 3.5 ounces of raw kale contains 254 mg of calcium, whereas 100 grams of either mature or baby spinach provides 67 to 68 mg of calcium, according to the USDA.
Tofu
For those seeking a combination of protein and calcium, tofu is an excellent choice. As previously noted by Vogue, tofu is not only a good source of calcium but also provides iron, magnesium, potassium, and B vitamins.
Legumes
There are various legumes rich in calcium worth adding to your diet. Some impressive choices include dry black beans (191 mg of calcium per 100 grams), dry white beans (236 mg of calcium per 100 grams), dry chickpeas (111 mg of calcium per 100 grams), and frozen prepared edamame (63 mg of calcium per 100 grams).
Why is consuming calcium-rich foods essential?
As Dieras emphasized, calcium is vital not just for maintaining healthy bones and teeth but also for blood clotting and proper muscle and nerve function. A deficiency in calcium can result in various issues, including muscle cramps, irregular heartbeat, nausea, fatigue, and brittle nails.
Incorporating a variety of calcium-rich foods into your diet can greatly benefit your health. By exploring these alternatives, you can ensure you meet your calcium needs while enjoying a diverse and balanced diet.
