Calcium is an essential nutrient used by our bodies to build and preserve bone. This mineral is also necessary so that nerves and muscles function properly. Without adequate calcium from our diets, calcium is depleted from the bones to meet the demands of other organs and tissues. Overtime, adults may experience bone loss and children retarded growth. In addition to bone loss, calcium deficiency may result in tooth decay, delayed tooth formation in young children, and decreased blood clotting potential.
Consuming calcium-rich foods does not guarantee protection from bone loss. Vitamins and minerals, especially Vitamin D, are important for the proper absorption of calcium from foods. Adequate exposure to sunlight and regular exercise help the body absorb calcium from foods. Be careful not to consume excessive amounts of sodium because it can reduce calcium in the body.
Dairy products are thought to be great sources of calcium. However, approximately 3 out of 4 people cannot digest lactose, a type of sugar found in dairy products. Fortunately, there are plenty of non-dairy alternatives that are healthier, more nutritious, affordable, and widely available. Check out this list of 7 whole, plant-based sources of calcium.
1. Broccoli
42 mg of Calcium per serving (91 grams), raw
2. Kale
90 mg per cup (67 grams), raw
3. Collard greens
52 mg per cup (36 grams), raw
4. Amaranth greens
60 mg per cup (28 grams), raw
5. Turnip greens
105 mg per cup (55 grams), raw
6. Red Kidney beans
153 mg per 1 cup (184 grams), raw
7. Sesame seeds
1404 mg per cup (144 grams), dried