The National Institutes of Health (NIH) recommends that most adults aged 19-50 require 1,000 milligrams (mg) of calcium daily. Milk, cheese, and yogurt are the best sources of calcium, but there are many other non-dairy products that are packed with calcium.
Here are some non-dairy food items that vegans can have:
Soybeans are naturally rich in calcium. One cup of fortified soy milk contains the same amount of calcium as a cup of cow’s milk. Apart from calcium, soy milk is also rich in vitamin D. 100 ml of soy milk is packed with 25 mg of calcium. Made from soybean, tofu is an excellent source of calcium. The calcium content depends on the brand of the soybean with which it is prepared. One cup of tofu contains 870 milligrams of calcium. Not only calcium, tofu also contains 20 grams of protein.
Rich in fiber and antioxidants, figs help alleviate constipation and keep you fuller for a longer period of time. Figs are not only nutritious but also satisfy your cravings for sugary stuff. Eight figs provide 241 mg of calcium.
Seeds and Nuts
Nuts are packed with calcium, but almonds are especially rich in calcium. Almonds are good for snacking between the meals and are a good source of vitamin E, copper, magnesium. One cup of whole almonds contains 378 mg of calcium.
Apart from calcium, sunflower seeds are also packed with magnesium, which balances the effects of calcium in the body and regulates muscle health. Sunflower seeds also contain vitamin E and copper. One cup of sunflower seed contains 109 mg of calcium.
Chia seeds are rich in calcium and boron, which is good for bone health and muscles. This helps to metabolize calcium, phosphorous, and magnesium. Add chia seeds to your smoothies or mix them in your oatmeal, there are multiple ways to have chia seeds. 2 tablespoons, of chia seeds, provide 179 mg of calcium.
Broccoli is a great source of vitamin K and C and also provides potassium, fiber. This green veggie is well-known for its high calcium content. 100 grams of frozen broccoli has 47 mg of calcium.