Make Your Calcium Game Strong with these Plant-Based Food Sources

Do you run away from milk but your mom is after you to have it to make your bones and muscles strong? And do you keep looking for other calcium sources then we’re here to save you! An important mineral, calcium plays a vital role in maintaining heart health and muscle function.

Commonly known calcium sources are dairy products like milk, cheese, curd and more. However, non-dairy products are also rich in calcium and here is a list of few of them which might be unknown to many of you:

Leafy vegetables

The most healthful calcium sources are fresh, green leafy vegetables and legumes. Broccoli, Brussels sprouts, collards, kale, fenugreek leaves, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients. The only exceptional case is of spinach, due to presence of large amount of calcium, it tends to hold onto it very tenaciously and so you absorb less of it.

Soy foods

Soyabeans are naturally rich in calcium. Some of the plant sources are low in at least one of the nine essential amino acids but soybeans have all of the nine, that too in good amounts. Foods like tofu (soy paneer) or edamame are rich in calcium and phosphate. Soy chunks or nutrella can be easily added to vegetable sandwiches or pulao to make it a part of your regular diet.

Legumes and pulses

High in proteins and fiber, legumes like chana, kidney beans and more are rich in calcium, iron, potassium, zinc and folate. One of the reasons why plant rich sources are good sources of calcium is beans are highly nutritious and this food group helps lower the bad cholesterol and reduces the risk of type 2 diabetes. Moreover, natural methods like germination, soaking and fermenting adds on to the nutrient value by reducing anti-nutrient levels, making nutrients more absorbable. Black beans, chickpeas, lentils, and more are all good options to be added in salads or into the stuffing of cheela or tikkis.

Nuts and seeds

Amongst all the nuts, almonds are highest in calcium and fiber. Loaded with healthy fats, protein and magnesium, almonds help reduce the risk of metabolic disease and lowers blood pressure. 

Sesame or chia- pick any, seeds are powerhouse of calcium and energy. Filled with nutrients, chia seeds and sesame seeds also deliver good quality protein and healthy fats like omega-3 fatty acids. One teaspoon of these seeds can be taken directly after roasting them or sprinkle them on curd and smoothies.

Over to you

The most calcium rich foods are plant-based and hope you are ready with your grocery shopping list to go on a hunt for these amazing foods. Though, the richest sources that exist are dairy products but there should always be few other handy options to explore.