For as long as we can remember, milk has been considered the modern-day elixir for good bone health. It is calcium-rich after all. And this is the reason why Indian mums urge their kids to drink milk and eat dairy. But did you know that you can meet your daily recommended allowance of calcium even if you turn vegan?
You also might be inclined to say that why the hell would I give up milk and its byproducts? They are the easiest to lay your hands on. But the thing is that dairy has been earning a bad rep for a while now thanks to the presence of pro-inflammatory substances. Not to mention, lactose intolerance has been increasing.
So, if you’re convinced to make the shift, here are 4 calcium-rich foods that have pretty much a decent amount of calcium to provide you:
Foods rich in calcium:
1. Soy Foods
Soybeans are naturally rich in calcium. One cup (175 grams) of cooked soybeans provides 18.5% of the RDI, whereas the same quantity of immature soybeans — known as edamame — offers around 27.6% (4Trusted Source). Foods made from soybeans, such as tofu, tempeh, and natto, are also rich in this mineral. Tofu made with calcium phosphate contains 350 mg per 3.5 ounces (100 grams).
2. Sesame seeds
Just 100 grams of sesame seeds provide a whopping 975 milligrams of calcium. Compare this to milk and you’ll find that 100 ml of milk offers only 125 milligrams. Sesame seeds contain essential phytonutrients that help in lowering cholesterol levels apart from strengthening the bones.
Also known as finger millet, 100 grams of ragi offers 344 milligrams of calcium–making ragi the best grain for obtaining dietary calcium. Ragi is also rich in potassium which maintains blood pressure levels while also being gluten-free.
Adding seaweed to your diet is yet another way to increase your calcium intake. Wakame — a variety typically eaten raw — provides around 126 mg or 12% of the RDI per cup (80 grams). You can find it in most Asian supermarkets or in sushi restaurants. Kelp, which can be eaten raw or dried, is another popular option. One cup (80 grams) of raw kelp — which you can add to salads and main dishes — provides around 14% of the RDI. Dried kelp flakes can also be used as a seasoning.
Yes, almonds can sharpen your memory. But they are also an excellent source of plant-based calcium. About 100 grams of raw almonds provide around 264 milligrams of calcium. These tiny nuts are also packed with protein, vitamin E, magnesium, fibre, and potassium–making them a powerhouse of essential nutrients.