10 calcium-rich vegetarian foods alternative to dairy products

Calcium-rich vegetarian foods

Calcium is an important element for bone health. But in which foods is it found in the greatest amount?

10 calcium-rich vegetarian foods alternative to dairy products

Calcium is an important element for bone health, as it plays a structural and reserve role for the body.

This mineral can be introduced into the body through proper nutrition: in the right amount, it helps prevent osteoporosis, which leads to bone fragility and an increased risk of fractures. According to experts, one should take a daily dose of about 1000 mg/day up to 1500 mg/day for women who have reached menopause.

Dairy products have always been considered the number one food for the intake of this valuable mineral, but there are many other plant-based foods that help achieve this goal.

In fact, some theses claim that calcium from milk and dairy products is not easily absorbed by the body, which is why it would be helpful to find alternatives. It is also important to remember that vitamin D, which pursues adequate mineralization of the skeleton, is required for calcium absorption.

It has been proven that the best way to absorb calcium is through algae, followed by green leafy vegetables, nuts, oil seeds, whole grains and legumes. Only at the tail end do we find milk and dairy products.

So here are 10 calcium-rich plant foods:

1. Arugula

Arugula

Arugula is a staple in salads and imparts a distinctive, aromatic and slightly spicy flavor. It contains calcium in good quantities and also has digestive and diuretic properties, as well as containing a good dose of vitamin C.

2. Soybeans

Soybeans

This legume is rich in calcium, as well as phosphorus, potassium, magnesium and iron. Vitamins A, B and C are also present. Soy has also been shown to lower cholesterol, promote bone mineralization by preventing osteoporosis. It is anti-cancer and, thanks to isoflavones, is an excellent remedy for menopausal disorders.

Also excellent are edamame (soy beans), which also contain a high protein content. One cup of edamame contains about 98 milligrams of calcium.

3. Almonds

Almonds

Almonds are the ideal food during times of particular stress. Rich in magnesium, they are also an important source of calcium, iron, phosphorus, vitamin E, B1 and B2. They regularize bowel function, lubricate the digestive system and purify the blood. An excellent remedy for remineralizing bones is to drink a glass of almond milk every morning.

4. Spinach

Spinach

Spinach is known for its iron content (a myth later dispelled as there are foods that contain more of it). It is, however, recognized for its calcium content. However, it is advisable to consume them fresh, in season, to ensure all their digestive properties.

5. Broccoli

Broccoli

Broccoli, a typical autumn and winter vegetable, is a valuable source of calcium and vitamins (especially vitamin C): in fact, 100gr of broccoli contains 47 mg of calcium. The antioxidants present, then, are allies of health and prevent skin aging.

Cabbage, especially kale, is also rich in this mineral. In fact, kale (or kale) provides 135mg of calcium per 100gr of raw leaf. It also contains provitamin A, vitamins K and C, which is precisely why kale is considered a superfood.

6. Seaweed

Seaweed

Seaweed is an important source of calcium. Awake seaweed contains 1380mg of it, while Kombu seaweed approximately 880mg and Wakame seaweed 950mg.

7. Dried figs

Dried figs

Figs, both fresh and dried, are rich in calcium, iron, and carotenoids, three substances that do wonders for bone, vision, and skin health.

8. Sesame seeds

Sesame

Sesame seeds provide high amounts of calcium, as well as vitamins B1 and B6, manganese and copper. A 100gr serving contains 975mg of calcium. They can be used to make tahini, a typical cream in Arabic cuisine and the basis of humus, or to enrich breads, cakes, smoothies or more simply in salads and soups.

9. Flaxseed

Flaxseeds

Flaxseeds are very similar to sesame seeds in terms of nutritional properties. A 100gr serving contains 256mg of calcium. The oil produced from these seeds is an excellent anti-inflammatory and helps fight atherosclerosis.

10. Quinoa and amaranth

Quinoa and amaranth

These pseudo-cereals are rich in calcium as well as vitamins and minerals. Amaranth contains 18% calcium, while quinoa contains between 60 and 100mg of calcium per 100gr of grains. Quinoa also has a high content of potassium, zinc, and protein.

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