Plant-based calcium-rich foods for your bones

Oct 22, 2024 Credit: iStock

Plant-based sources

Calcium is essential for bone health, muscle function, nerve transmission and blood clotting. While commonly found in dairy, plant-based foods also provide rich calcium sources for those avoiding dairy. Credit: iStock

Seeds

Seeds are a great source of plant-based calcium, but it obviously depends on the type of seed. Sesame and chia seeds are two of the best available out there. Credit: iStock

Seaweed

Adding seaweed to your diet can be a great way to boost your overall calcium intake. Wakame and Kelp are the most calcium-rich seaweeds you can consume. But keep in mind that seaweeds have a high amount of heavy metals and iodine, so consumption should be done in moderation. Credit: iStock

Fortified foods and drinks

Fortified foods and juices have calcium added to them during the manufacturing process. Although not natural, it is a good way to add that extra calcium in your diet without any extra efforts. Credit: iStock

Soy foods

Soyabean is naturally rich in calcium, so the foods made out of it, such as tofu, tempeh and natto, are rich in calcium as well, making it a great source of calcium for vegans and vegetarians. Credit: iStock

Beans and lentils

Beans and lentils are naturally rich in protein, carbs, calcium and some other important nutrients. The varieties with the highest calcium content are winged beans, white beans, chickpeas and lentils. Credit: iStock

Nuts

Most nuts contain some amount of calcium, but nuts like almonds and Brazil nuts have the highest calcium content. Nuts are also associated with several other health benefits. Credit: iStock

Some grains

Most grains are not high in calcium, which is why they are not typically associated with it. However, some grains, like amaranth and teff, contain decent amounts of calcium. These grains are also rich in fiber and other nutrients. Credit: iStock

Leafy greens and vegetables

Some varieties of dark leafy greens and vegetables contain good amounts of calcium. The most common ones that are rich in calcium are spinach, turnips, mustard and collard greens. Credit: iStock

Some fruits

Raw figs, oranges, blackcurrants, blackberries and raspberries are some fruits that have decent amounts of calcium. Additionally, fruits are rich in fibre and other nutrients as well. Credit: iStock

Blackstrap molasses

Blackstrap molasses is a sweetener that is made by boiling sugarcane three times and surprisingly, it contains several nutrients like calcium. Just keep in mind that as a sweetener, it is extremely high in sugar. Credit: iStock