Health and fitness

9 Non -Dairy products rich in calcium

Image-Mae Mu


Calcium is a mineral and is essential for our bodies since it plays a very important role in our body. It is required for the formation and maintenance of strong bones as well as it needs to function properly for nerves, muscles and heart. It also helps to prevent cancer, preserve your gums, and lower your risk of diabetes, among other things. Because your body cannot produce calcium, you must obtain it via nutrition and natural sources. While on a diet, you should keep track of what you’re eating and how much calcium it contains. In this blog I will share some non-dairy products which are rich in calcium and you can use in your everyday diet.

1- Soy Milk

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Many people are switching to a vegan diet and are looking for non dairy alternatives for milk. The most common plant based alternative is soy milk. Soy milk is produced by soaking the soybeans then grinding them and then filtering out the mixture. 100 gram of soy milk contains a total of 25 mg of calcium. Not only that but soy milk is also a rich source of omega-3 fatty acids, vitamin D and minerals. While the calcium amount in soy milk is a bit less, the fortified soy milk has an added calcium supplement to increase the amount of calcium in milk. The good thing about soy milk is that it is lactose free and has less saturated fat in it. Many people are lactose intolerant and this is because they are not able to digest the sugar called lactose which is found in cow’s milk. In this case it is a good option to switch to non dairy alternatives such as soy milk which also provides enough calcium and other essential vitamins and minerals.

2- Chia seeds

Image-Joanna Kosinska

Chia seeds are the tiny seeds from the plant Salvia hispanica L. They are known for their antioxidant properties and are also rich in nutrients. 100 grams of chia seeds contain 631 mg of calcium. Apart from their nutritious value, chia seeds also help in improving digestive health, lowering blood pressure and improving blood sugar control. There are many ways to include chia seeds in your diet. Some of the appetizing dishes you can make using chia seeds are puddings, smoothies, chia drinks, baked goods etc. 

3- Sunflower seeds

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Sunflower seeds are seeds that are harvested from the sunflower plant. They have black and white striped shells and are smooth in texture. While sunflower seeds are known to have a number of health benefits such as lowering the risk of high blood pressure or heart disease they are also a rich source of calcium. Every 100 grams of sunflower seeds have 78 mg of calcium. Apart from that they are also high in fats but they consist of healthy fats which our body needs which also provide great anti inflammatory properties. Sunflower seeds are a great snacking option and you can have them raw or roasted however make sure to control the portions. 

4- Sesame seeds

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Sesame seeds are a fantastic source of calcium and magnesium, as well as a rich source of healthy fats, protein, vitamin B, mineral, fiber, healthy skin, and cancer prevention. Black seeds are more beneficial than white seeds. They are available in two colors: white seed and black seed. Black seed contains higher calcium (18% of daily value) than white seed (975 mg of calcium per 100 grams of white sesame seeds). It can be eaten in a variety of ways, including sprinkled over salads, raw, roasted, and in a variety of other ways.

5- Kale

Image-Deborah Rainford

Kale belongs to the cabbage family and is known as one of the most nutrient dense foods. Out of the many benefits of Kale the main benefit includes helping to protect against cancer. This is because Kale contains sulforaphane which has been shown to fight cancer at a molecular level. It is also rich in other nutrients such as Vitamin A, K, B6 and C. The interesting thing about Kale is that it contains higher concentration of calcium (250mg of calcium for every 100 gram of kale) which is even higher than the amount of calcium found in whole milk (110mg for 100 gram of milk). Kale can be eaten raw in salads or you can even steam or boil them. You can also consume it in the form of a smoothie or make its soup. 

6- Figs

Image-Tijana Drndarski

Figs are an edible fruit of Ficus carica and they are believed to be one of the oldest cultivated plants. They have a sweet taste and are usually soft and chewy in texture. It can be either eaten fresh or dried and are packed with many nutrients. It helps in improving digestion, reducing high blood pressure and increasing bone density. Dried figs are usually high in antioxidants but apart from that they are also rich in calcium. Every 100 gram of dried figs contain 162 mg of calcium. For people who have a sweet tooth consuming figs is the best way to overcome your sugar cravings while also getting all the beneficial nutrients and minerals that your body requires. 

7- Broccoli

Image-Mae Mu

Broccoli is a member of the cabbage family. It is a green edible plant with a huge blooming head, stem, and little leaves. They are high in fiber, high in nutrients, low in calories, help fight cancer, lower the risk of heart disease, improve blood sugar and many other benefits. You can eat broccoli in many ways like roasted broccoli, Grilled broccoli with avocado, broccoli caesar salad and many more. One cup of broccoli (76g) contains 35 mg of calcium, daily requirement of calcium for adults is 1000-1200. 

8-Olives

Image-Kier In Sight

Olives also known as olea europaea belong to a group of fruit called drupes. They are small oval fruits which are mild or salty in taste and usually come in black and green color. Olives are usually used in salads, sandwiches, baked goods or snacks. Olives have many health benefits such as they have anti inflammatory and anti cancer properties not only that but they are also rich in probiotics which helps in promoting good gut health. Olives are also a source of several vitamins and minerals, one of which is calcium. 100 grams of olives contain 88 mg of calcium. 

9- Orange

Image-Vino Li

Oranges are one of the many citrus fruits which are low in calories but are high in nutrition. Oranges are usually known for their high concentration in Vitamin C however many people are unaware about the fact that oranges are also high in calcium content. One orange contains about 70 mg of calcium. In Fact if you have fortified orange juice you can get about 140 mg of calcium for every 100 grams. Needless to say, there are many health benefits of oranges. Consuming orange juice or oranges can help to reduce your risk of heart diseases. 

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