Calcium is one of the most essential nutrients that every living organism need, including humans. It is very essential for the growth of our bones. This nutrient helps in building and maintaining strong bones. Calcium is also helpful in maintaining healthy communication between your brain and other body parts.
Calcium is abundantly found in many of the foods we eat. Many of the food manufacturers add calcium in some of the foods they make. People have to take enough vitamin D along with calcium because vitamin D helps in the absorption of calcium into the body.
Here is the list of some of the most common plant-based foods that are rich in calcium.
Beans, Lentils, And Peas
Beans, lentils, and peas are great sources of protein and they are also rich in calcium. Some of the other essential nutrients present in these plant-based foods are potassium, magnesium, folate, zinc, and iron. However, there are some antinutrients present in beans, lentils, and peas. These antinutrients can be eliminated by soaking or fermenting them.
Soybeans are another plant-based food that is rich in calcium. Tofu, tempeh, and natto are some of the foods made from soybeans, which are also rich in calcium. Tofu and natto are made with fermented soybeans and provide a significant amount of calcium to fulfill your daily needs. Soy milk, one of the popular plant-based milk, is also a good source of protein.
Certain fruits like figs and oranges are a good source of calcium. 18 mg of calcium is present in one raw fig and one dry fig contains around 13 mg of calcium. Orange is another calcium-rich fruit with around 48-65 mg of calcium per orange. Some of the other fruits that contain a significant amount of calcium are raspberries, blackberries, and blackcurrants.
It is often recommended to add seaweed into your plant-based diet because it is a great source of calcium. Wakame, a type of seaweed, contains around 126 mg of calcium per cup. Another type of seaweed, kelp is also rich in calcium. However, you have to be careful in consuming seaweed because the levels of heavy metals in seaweed are very high.
Grains are not the typical calcium-rich foods but certain grains have a high amount of calcium. Gluten-free grains like teff and amaranth contains a significant amount of calcium. Both these gluten free grains are also a good source of fiber. Teff and amaranth can easily be incorporated into a variety of western and eastern dishes.