The Best Plant-Based Sources of Calcium and Why You Need Them
Calcium is a vital nutrient essential for maintaining healthy bones and teeth, muscular contractions, and proper nerve function. Unfortunately, many people associate calcium intake with dairy products, which aren't suitable for those following a plant-based diet or are lactose intolerant. The good news is several plant-based sources are rich in calcium.
Why Do You Need Calcium?
Calcium is a mineral that's required for various physiological functions, including:
- Building and maintaining strong bones and teeth
- Proper muscle function, including heart muscles
- Blood clotting
- Nerve function
If you don't get enough calcium in your diet, you can develop various health problems, such as osteoporosis, hypertension, and impaired muscle function.
Best Plant-Based Sources of Calcium
Here are some of the best plant-based sources of calcium that you can add to your diet:
1. Leafy Greens
Dark leafy greens like collard greens, kale, bok choy, spinach, and mustard greens are excellent sources of calcium. These greens are low in calories and high in nutrients, making them an ideal food for maintaining good health.
2. Fortified Plant-Based Milk Alternatives
Several plant-based milk alternatives, such as soy milk, almond milk, and rice milk, are fortified with calcium to make them an excellent source of the mineral.
3. Tofu
Tofu, which is made by curdling soy milk, is an excellent source of calcium, particularly when made with calcium sulfate. Tofu is also rich in protein and low in calories, making it an ideal food for vegetarians and those following a plant-based diet.
4. Legumes
Legumes such as chickpeas, lentils, and kidney beans are an excellent source of protein and fiber, but they're also rich in calcium. Adding legumes to your diet is an easy way to increase your calcium intake.
5. Nuts and Seeds
Almonds, sesame seeds, chia seeds, poppy seeds, and sunflower seeds are rich in calcium. You can add them to your meals or snack on them.
Conclusion
Calcium is a vital mineral that you need to maintain good health, and you don't have to rely on dairy products to get it. Adding plant-based sources like leafy greens, fortified plant-based milk alternatives, tofu, legumes, and nuts and seeds to your diet can help you meet your daily calcium needs. Remember, it's always best to consult your doctor or registered dietitian before making any significant dietary changes.