Plant-based sources of calcium
We all know that dairy products are a good source of calcium – but did you know that only 32% of the calcium in cow’s milk is absorbed in your body? Low-oxalate greens such as kale and broccoli provide 40 – 70% absorbable calcium! Clearly plant-based foods are the way to go.
Dairy is a pretty controversial food item. Many people have allergies or intolerances to dairy products; others prefer to eat vegan or raw foods.* This means we have to look for calcium elsewhere. Here are some of the best plant-based sources of calcium, courtesy of the textbook Becoming Vegetarian by Vesanto Melina, M. Sc., R.D. and Brenda Davis, R.D. (keep in mind that adults need roughly 1,000 mg of calcium daily):
- 2 cups raw bok choy: 147 mg
- 1 cup cooked bok choy: 178 mg
- 2 cups raw broccoli: 84 mg
- 1 cup cooked broccoli: 70 – 94 mg
- 1 cup cooked kale: 94 – 179 mg
- 2 cups raw romaine lettuce: 40 mg
- 1 cup cooked white beans: 226 mg
- 1 cup cooked chickpeas: 80 mg
- 5 figs: 137 – 197 mg
- 3 tbsp almond butter: 130 mg
Remember, however, that oxalates in foods such as spinach and Swiss chard bind with calcium, so we only end up absorbing about 5% of the calcium in them. So spinach and Swiss chard are not good plant sources of calcium (but you can read all about the awesomeness of spinach by clicking here!).
Also, exercise plays a major role in building and maintaining strong bones. So be sure to do weight-bearing exercise, even if it’s just a 30-minute walk, every day!
What’s your favourite source of calcium?
*I go back and forth on dairy products, myself. These days I’m enjoying local organic milk and plain Greek yogurt in addition to my plant sources!
I’ve done a bit of research on calcium before as I take some medication with slight risk of osteoporosis… dairy aside, my favourite sources of calcium are tinned fish with bones in such as pilchards, dried figs, and baked beans on toast – think both beans and bread have calcium.
I take a supplement though to make sure I get enough.
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