A calcium rich diet is important for the health of our bones, muscles and teeth. The most common way to consume calcium is through dairy. But there are alternative options for those that are lactose intolerant, allergic, vegan or simply impartial to milk. Below are 7 foods that are great sources of calcium.
Soy milk
Soy milk is the most popular plant-based milk. It is made from soybeans and water. Soy milk naturally contains calcium, but it is less than the amount you get in cow’s milk. That said, many soy milks sold in stores are fortified with extra calcium – often making them just as nutritious as cow’s milk. Other plant-based milks such as almond milk and oat milk are also typically fortified with calcium.
Chia seeds
Chia seeds are a great source of calcium. In fact, a single ounce of chia seeds contains 14% of your recommended daily intake. Chia seeds can be eaten on their own or sprinkled onto yoghurts, cereals, salads and pancakes to add some nuttiness. They can also be combined into many homemade oatmeal snacks ranging from cookies to granola bars.
Sardines
Many types of fish are rich in calcium including whitebait and salmon. Sardines are particularly high in this mineral – half a tin of sardines contains 340g, which is 49% of your daily recommended intake. You can eat sardines straight out the can or you can have them on toast, mix them into pasta dishes or sprinkle them on a salad.
Bone broth
Bone broth is flavoured with animal bones (typically beef or chicken bones) – and therefore it is very high in calcium. You can eat broth on its own, although it is often used as a base for other foods like soups and sauces. Pre-made broths found in stores can vary in healthiness. For a nutritious option, consider trying this Broth Masters organic bone broth.
Tahini
A vegan-friendly alternative to dairy could be tahini. This is a Middle Eastern condiment made from ground sesame seeds – which are high in calcium. Tahini is often enjoyed as a dip for pita bread, however you can also spread it on toast to eat with avocados. It’s worth noting that tahini is a key ingredient of hummus, so hummus can also be considered a high source of calcium.
Almond butter
Almonds also contain quite a bit of calcium. A fun way to enjoy almonds is in the form of almond butter. This has a similar taste and texture to peanut butter, except slightly sweeter and grainier. Almond butter is great for spreading on toast and incorporating into various smoothies.
Collard greens
Many leafy greens are high in calcium, however collard greens contain the highest content of any vegetable. They are a popular vegetable used in Southern cooking and are often served as a side to accompany BBQ and chicken dishes. You’ll find many fun collard greens recipes online – just check out Simple Recipes collard greens guide. Other vegetables that are high in calcium include broccoli, kale and spinach.
Here are some recipes rich in calcium:
Deliciously Creamy Paneer Tikka Masala
Banana & Spinach Green Muffins
