We are taught about the importance of calcium in our day-to-day lives. Especially, for women as it is said to be a crucial part of their diet, as they have a tendency of losing it more easily with time. Calcium is present in our bones and teeth, it also plays an important role in heart health, muscle functioning and nerve signalling. A healthy adult requires 1,000 milligrams (mg) of calcium per day.
Most calcium dense sources are milk, cheese and yoghurt, these are dairy products but there are many non-dairy products that one may opt for in place of dairy products.
Chia Seeds
2 tablespoons of chia seeds provide approx. 179 mg of calcium. It can be consumed with oatmeal or yoghurt as per your choice. Makes your meal crunchy and high on calcium.
Almonds
A cup of almonds contains approx. 385 gm of calcium. But, one should restrict its consumption due to its high-calorie count.
Dried Figs
A cup of figs provide 241 mg of calcium; they are also high in fibre and antioxidants. You can use them as snacks during the day.
Tofu
An amazing source of calcium, one should always buy tofu looking at the ingredient list as the amount of nutrients might differ brand to brand.
Sunflower Seeds
A cup of sunflower seeds has around 109 mg of calcium in it. The magnesium in it balances the effects of calcium in the body. It promotes bone strength and flexibility.
Okra
Okra has 82 mg of calcium in a single serving. Besides being a substantial source of iron, fibre, protein and zinc.
Oranges
Besides being a great source of vitamin C it is abundant in calcium. In the form of juice, you get more of calcium in one go.
Broccoli
It is known for several benefits numbering from the lowered risk of cancer with being a good source of calcium.
It is good to get your daily dose of calcium through any source whether it is dairy or plant-based, the aim is to be good at your nutrition on a daily basis.
Eat Good, Feel Good!
