Vegetarian superfoods packed with calcium for stronger bones
What's the story
Maintaining strong bones is important for overall health, and calcium is an essential mineral for bone strength. Vegetarians can still get enough calcium from plant-based sources to keep their bones healthy. Here are five vegetarian foods that are particularly rich in calcium, helping you meet your dietary needs without compromising on your lifestyle choices. These foods are not only nutritious but also versatile in various dishes.
Leafy greens
Leafy greens: Kale and Collard greens
Leafy greens like kale and collard greens are excellent sources of calcium. One cup of cooked collard greens provides about 357 mg of calcium, while the same amount of kale offers approximately 94 mg. They are also rich in vitamins A and K, making them a healthy addition to any meal. You can add them to salads or smoothies, or use them as a side dish.
Almonds
Almonds: A crunchy source of calcium
Almonds are not just a great snack but also a good source of calcium. A one-ounce serving of almonds provides around 76 mg of calcium. They are also high in healthy fats, protein, and fiber, which makes them a great addition to your diet. You can eat almonds raw or roasted or use almond butter as a spread or ingredient in recipes.
Sesame seeds
Sesame seeds: Tiny powerhouses
Sesame seeds are tiny powerhouses of nutrition, providing about 88 mg of calcium per tablespoon. These seeds also contain lignans, which may help lower cholesterol levels. You can sprinkle sesame seeds on salads or incorporate them into baked goods for added texture and flavor.
Tofu
Tofu: Versatile calcium-rich food
Tofu is another versatile food that can be fortified with calcium, depending on how it's made. Firm tofu made with calcium sulfate can provide up to 253 mg per half-cup serving. This makes it an ideal option for vegetarians looking for high-calcium foods. Tofu absorbs flavors well, making it suitable for stir-fries, soups, and even desserts.
Plant-based milks
Fortified plant-based milks
Fortified plant-based milks, like almond milk or soy milk, provide an alternative source of dietary calcium. They are often fortified to match cow's milk levels, providing around 300 mg per cup. These milks are a great option for those who are lactose intolerant or prefer plant-based diets. They can be used in smoothies, cereals, or coffee drinks, making them a versatile dietary addition.