While we still relate calcium with dairy, the truth is that we can get it from some vegetables as well, and in similar amounts, which is why they are great for intolerant and vegans.
When we say the word “calcium” we automatically mean a glass of milk or yogurt. However, many plant foods provide even greater amounts of this nutrient than dairy products. In this article we tell you which plant foods are rich in calcium!
The importance of calcium for health
Calcium is a very important mineral for healthy and strong bones and teeth. Also so that the muscles can move and the nerves have the capacity to send messages through the brain and to different parts of the body.
Low calcium intake can cause many diseases and problems, such as osteoporosis, obesity, and heart attacks.
In addition to dairy products, there are other sources of this nutrient that we should not ignore.
It is a common misconception that by ingesting milk, yogurt or butter, we will be providing the body with all the calcium it needs.
Also, some of the products that include dairy products (like desserts or pastries) are not at all healthy and contain sugar and fat. Therefore, we have to add other foods that naturally provide it.
Foods that provide plant-based calcium
It is fundamental to debunk the myths about the contribution of calcium by dairy products, they are not the only foods that provide it.
Indeed, there are others that have a higher percentage of nutrients than milk. Without a doubt, this is great news for lactose intolerant or vegans.
Foods of plant origin rich in calcium are:
1. Spinach
It is one of the vegetables that has the most calcium. If we consume 100g of raw spinach , it will give us 210mg of nutrients. When boiled, the amount is reduced to 158 mg.
It is necessary to keep in mind that this green leafy vegetable has oxalates, which can prevent the assimilation of several minerals.
2. Dried fruits
These plant foods are very high in calcium and can be eaten in different ways. For example, like milk, in desserts, raw, roasts, etc.
Dried fruits reduce osteoporosis, prevent bone fragility and promote good growth. Therefore, they are recommended at any stage of life.
Those that contribute the most in calcium are:
- Almonds (240 mg per 100 g)
- Walnuts (170 mg per 100 g)
- Hazelnuts (140 mg)
- Pistachios (110 mg)
3. soybeans
It is the legume that provides the most calcium. It is close to the intake of cow's milk if consumed in the same manner.
Moreover, soy has a soflavone called daidzein which prevents bone decalcification and prevents this nutrient from being eliminated through urine.
With 100 grams of cooked soya without salt, we will obtain 102 mg of calcium.
Tofu is a derivative of soybeans and is used as a replacement for meat. It has very few calories and fat, but enough calcium, so it is recommended in vegetarian diets.
4. The kale
Another vegetable with a high calcium intake: 150 mg per 100 grams. Since it does not contain oxalates like spinach, it does not reduce the body's ability to absorb this nutrient. It is recommended to consume it raw.
5. Orange
In addition to being known for the amount of vitamin C which prevents colds in winter, orange can provide us with enough calcium (60 mg per unit).
If we consume a glass of natural juice every morning, we can get up to 300 mg. Ideal to start the day with all the nutrients we need!
6. White beans
These legumes are also recommended to prevent bone and tooth problems. With 100 grams of green beans, we will get 70 mg of calcium.
In the case of the dry choice, the same amount gives us 177 mg.
7. Onion
The onion has many properties such as its antibacterial capacity, but also because it offers a good dose of trace elements and minerals (among which we find calcium).
A 100 gram serving of onion provides us with 20 mg of this nutrient. In addition, this vegetable that cannot be missed at home regulates the functions of the stomach, stimulates the appetite and is diuretic.
8. Chickpeas
They can be eaten in different ways: cooked, mashed, in salad. 100 grams of chickpeas is 134 mg of calcium.
However, when boiled, this amount is reduced by almost half.
Keep in mind that they also provide oxalates and filaments which can hinder calcium absorption.
9. Watercress
This rich green vegetable not only has 20% of the recommended amount of calcium per day for an adult person, but also offers several other minerals: sulfur, iodine, iron, phosphorus, potassium and magnesium.
Do not hesitate to consume watercress in salads.
10. Aromatic herbs
Not only do they add flavor and aroma to our meals, they are also the richest calcium foods around.
the basil , sage, oregano, thyme and rosemary can provide between 1,000 and 2,300 mg of calcium per 100 grams.
Of course, we don't consume such amounts in the same kitchen. Therefore, we have to supplement it with other foods rich in this nutrient
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