According to analysis of the most recent data, it’s possible that a significant portion of adults in this country do not consume adequate calcium from their diet.
Let me start by saying that dairy ( milk, cheese, yogurt) and dairy alternatives ( fortified plant-based beverages) are both significant sources of dietary calcium – but they are also the “usual suspects”.
So what I’ve done today is picked out 6 families of plant-based foods that are notable for their calcium content, some of which may surprise you.
With that said, let’s get to the food stuff.
My Top 6 Plant-Based Sources Of Calcium
I came up with this list with a few important criteria in mind beyond just purely calcium content.
My aim was to select foods from different groupings, and especially identify selections that offered nutritional value beyond just calcium.
If you’ve been reading my most recent content on the importance of under-consumed nutrients ( such as magnesium, Vit A, potassium, fibre) you will by now notice significant trends relating to how frequently specific families of foods appear in each of these lists.
That should be a signal as to their importance in your diet going forward.
Here we go:
Soy-Based Foods – Including specific types of tofu, tempeh, soy beans, edamame and soy milk.
Leafy Greens – Particularly kale, collards, spinach,okra and broccoli.
Specific Fruits – Such as oranges, kiwis and figs.
Legumes – Especially white beans, kidney beans, navy beans and chickpeas.
Starchy Veggies – Like squash and sweet potato.
Nuts/Seeds – Including almonds, walnuts, pumpkin seeds and chia seeds.
Canned salmon & sardines are exceptional and economical dietary sources of omega-3/vitamin D, but the fish bones are also a good source of calcium too!
Trout works too.
Until next time,
Andy De Santis RD MPH