A wonderful source of nutrients, this household white bean ensures 161 mg of calcium in a single cup serving. High in iron and low in fat, these beans are loaded with copper and folate too.
Recipe idea: Add them to your salad or soup. It can be used to make hummus or can be simply enjoyed as a side dish.
11. Kale
You can get 180 mg of calcium in just 2 cups of kale (raw and chopped). Loaded with antioxidant properties, this leafy green can also prevent cell damage.
Recipe idea: Chop and add them to your salad. You can sauté or simply steam kale and eat it as a side dish.
12. Sweet potatoes
One of these big spuds can provide you with 68 mg of calcium. Sweet potatoes are also rich in Vitamin A, C, and potassium. Being low in calories and fat, they make excellent diet food.
Recipe idea: Try some sweet potato fries! Slice the potato into strips, add some salt, coconut oil, garlic powder, pepper, and cook them in the oven at 350 degrees. Cook until it turns crispy.
13. Butternut squash
Butternut squash squeezes 84 mg of calcium in a single cup! It also comes with the goodness of potassium that curbs bloating, and carotenoids that promote healthy vision, fight heart ailments, arthritis, and asthma.
Recipe ideas: Roast cubes of the squash in the oven with your favourite spices and olive oil. You can also try them in your various soup recipes.
Moringa is literally loaded with calcium! While 8 ounces (226 gm or 236 ml) of milk can help you achieve 300–400 mg of calcium, the same quantity of moringa leaves will help you achieve 1000 mg of the same! Not only that, moringa powder can provide over 4000 mg of calcium.
15. Poppy Seeds
100 gms of khus khus or poppy seeds contains 1,438 mg of calcium! A tablespoon of these seeds meets the daily dietary requirement of calcium. They are also a fantastic source of protein, manganese, and fibre.
Recipe idea: Add poppy seeds to porridge or halwa.
A perfect vegan superfood, 100 gm of chickpeas offer 105 mg of calcium. These legumes are also rich in protein, folate, copper, iron, and phosphorus.
Recipe idea: Boiled or sprouted chickpeas can be added to soup or salad. They are the best ingredients to make thicker gravy.
Just 100 gm of this healthy millet, Ragi can help you gain 344 mg of calcium. It comes loaded with several polyphenols and phytonutrients that help in regulating blood sugar levels. Nutritious Ragi is gluten-free and a natural source of Vitamin D.
Recipe idea: You can make Ragi chapatis or simply add Ragi flour to your whole wheat flour to make wholesome rotis.
18. Green beans
A serving of 100 gm (about a cup) of green beans, including French beans, long beans, or flat beans, can help you with 56 mg of calcium. Supplemented with vitamin C and fibre, green beans aid in weight loss.
Recipe idea: Steam some green beans and top them with olive oil, ground pepper, pine nuts, and garlic powder to enjoy a healthy snack. Remember not to overcook beans; doing so will compromise their nutrition value.
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Conclusion
Calcium is one important mineral needed to prevent the weakening of bones and teeth. Lesser calcium in your body could lead to dysfunction of nerves, reduced brain function, and muscle atrophy (a condition that causes stiffness and rigidity).
If you are a vegan and avoid dairy products or if you are lactose intolerant, you must balance your calcium intake. The key is to maintain this mineral in the body by incorporating the aforementioned dairy-free, calcium-rich food products into your diet.
References
https://www.medicalnewstoday.com/articles/322585
https://www.eatthis.com/calcium-rich-foods-not-dairy/
