Calcium is an essential mineral for bone health, muscle function, and nerve signaling. While dairy products are well-known sources of calcium, there are also many plant-based options for those who follow a vegan diet or are lactose intolerant. Here is a list of ten plant-based foods that are rich in calcium, which can help you meet your daily requirements for this important nutrient:
1. Tofu
2. Fortified Plant Milks
3. Collard Greens
4. Kale
5. Broccoli
6. Almonds
7. Sesame Seeds
8. Chia Seeds
9. Figs
10. White Beans
Made from soybeans, tofu is often fortified with calcium and can provide a significant amount of this mineral in a small serving.
Almond, soy, oat, and rice milks are often fortified with calcium, making them a great dairy-free option for getting your daily intake.
Dark leafy greens like collard greens are excellent sources of calcium, as well as other important nutrients like vitamin K and fiber.
Another leafy green, kale is a versatile vegetable that’s high in calcium, vitamins A, C, and K, and antioxidants.
This cruciferous vegetable is not only rich in calcium but also in vitamins C and K, and fiber.
These nuts are a good source of calcium, as well as healthy fats, protein, and vitamin E.
These small seeds pack a punch when it comes to calcium, and they’re also rich in healthy fats and fiber.
High in calcium, omega-3 fatty acids, and fiber, chia seeds are a great addition to smoothies, yogurts, and baked goods.
Dried figs are a sweet way to get calcium, along with fiber and antioxidants.
Also known as cannellini beans, these legumes are a good source of calcium, protein, and fiber.
