Calcium is a mineral that is necessary for a healthy life. Humans cannot live without calcium. Its main role in the body is building bones and maintaining their health. Calcium also helps our blood to clot properly, helps our muscles contract and helps our nerves to send messages. 99% of the body’s calcium is in the bones and teeth.
For most people, the main source of calcium is dairy products. If you have an allergy or simply a non-dairy diet, you have to work a little harder to ensure a good source of calcium. The good news is there are plenty of non-dairy calcium rich sources.
Here are five ways to ensure you get enough of this essential mineral in your diet:
Kale is the best green leafy vegetable option for boosting your calcium intake because of its low level of oxalic acid, which interferes with the body’s calcium absorption. It is also easily added to any meal.
150g of kale gives you a huge boost of 201 mg of calcium.
Enjoying sardines with the soft bones left in is both tasty and a great way of increasing your calcium intake.
A single can of bone-in sardines will provide as much as 888mg of calcium, which is particularly easily absorbed thanks to the makeup of the whole sardine.
Tofu isn’t just for vegetarians. It’s a very versatile and calcium-rich food.
A meat substitute made from soybeans, you get a good hit of protein and as much as 861mg of calcium in each portion you enjoy.
Chia seeds are so easy to add to your diet and provide a handy little calcium kick. Chia seeds are also high in omega-3 fatty acids so they’re an all-round good addition to your diet.
Two tablespoons of chia seeds give you 177mg of calcium and you can sprinkle them on practically any meal.
Orange juice is probably not something you want to drink every day because of its high sugar content but a single 300ml glass will provide you with as much as 500-550mg of calcium.
The occasional orange juice is a great way of ensuring you’re keeping your calcium levels topped up.
sardines? Haven't had those in ages but used to love them. Time to buy some tins and have them more often!
I also didn't know that about orange juice! I really enjoy most vegetables, with the exception of kale - unfortunate for my bones so will try some of the other suggestions.
I never realised orange juice had lots of calcium. It just doesn't seem 'calciumy'! I do have a lot of sardines. and after reading this I am going to have sardines on toast for lunch!