Calcium is an essential nutrient for maintaining strong bones and teeth. Unfortunately, many people don’t get enough of it in their diets. This is especially true for those following a vegetarian diet, as the primary sources of dietary calcium come from animal products like dairy and fish. Fortunately, there are still plenty of delicious vegetarian foods packed with this important mineral!
Here are 15 great options to help you meet your daily calcium needs:
1. Kale –
One cup of cooked kale contains approximately 180 mg of calcium, which is about 20% of your recommended daily intake. Try adding it to salads or stir-fries for a nutritious boost!
2. Collard Greens –
Another green veggie that’s high in calcium is collard greens. One cup of cooked greens contains 266 mg of calciums, which is about 27% of your daily needs. Try sautéing them with garlic and olive oil for a delicious side dish!
3. Soy –
Soy products like tofu, tempeh, and edamame are all excellent sources of calcium. A one-cup serving of firm tofu has 861 mg of calcium, which is nearly 90% of your recommended daily intake!
4. White Beans –
White beans are a great source of both protein and calcium, with one cup containing approximately 161mg. Try adding them to salads or soups for an extra boost!
5. Almonds –
Almonds are not only rich in calciums, but they are also a great source of healthy fats and protein. One ounce of almonds contains about 75 mg of calcium!
6. Oranges –
Oranges are an excellent source of vitamin C and fiber, as well as calcium. Just one orange contains approximately 60mg of the mineral!
7. Chia Seeds –s
These tiny seeds pack a punch when ittrition, providing you with 119mg of calcium per ounce (28g). Add them to smoothies or oatmeal for an extra boost!
8. Figs –
Figs are a sweet and delicious way to get your daily dose of calcium, with just one dried fig containing approximately 18mg. Try adding them to salads or as a topping for yogurt!
9. Broccoli –
Broccoli is not only high in calcium, but it’s also chock-full of vitamins and minerals like vitamin C, magnesium, and iron. One cup of cooked broccoli contains approximately 62 mg of the mineral.
10. Tahini –
Tahini is made from ground sesame seeds and is an excellent source of calciums. Just one tablespoon contains about 64mg! Try using it as a spread on toast or adding it to sauces for extra flavor!
11. Sesame Seeds –
These tiny seeds are a great source of calcium, with one ounce containing 88mg. Try adding them to salads or using them as a topping for stir-fries!
12. Blackstrap Molasses –
Blackstrap molasses is a thick syrup made from boiled sugar cane juice and is an excellent source of calciums, with just one tablespoon containing up to 173mg! Try adding it to oatmeal or smoothies for an extra boost!
13. Tofu Yogurt –
Tofu yogurt is another excellent way to get your daily dose of calcium, with just one cup containing nearly 300mg! Try making it at home or buying it pre-made from the store.
14. Fortified Cereals –
Many cereals are fortified with calcium, making them a great breakfast option for vegetarians. Check the nutrition label to make sure it meets your daily needs!
15. Dried Figs –
Dried figs are an excellent source of both fiber and calcium, with just one fig containing up to 18mg of the mineral! Try adding them to salads or using them as a topping for yogurt or oatmeal.
Conclusion:
As you can see, there are plenty of delicious vegetarian foods high in calciums that can help you meet your daily needs for strong bones and teeth! Eating a variety of these foods is the best way to ensure you get enough calciums on a vegetarian diet. Be sure to include a variety of plant-based sources in your diet, such as nuts, seeds, legumes, and fortified cereals, for optimal health benefits!
These are just some of the many vegetarian foods that are high in calcium. Eating a variety of these foods can help you meet your daily needs while still enjoying delicious plant-based meals!