For many who might be lactose intolerant or who may want to go more plant-based in a bid to cut their carbon footprint, some might worry that they may not get all their required nutrition. A common question as to who we can get the requisite amount of calcium without consuming dairy often arises.
Is it really true that we can only get calcium from animals? Or is this a misguided notion?
According to nutritionist, Pooja Makhija, there is a wealth of non-dairy food products that are rich in calcium. Here are five calcium-rich plant-based sources that are easy to consume and digest. They are also affordable and accessible to boot!
- Sesame Seeds
Both the black and white sesame seeds are rich sources of calcium. Two heaped tablespoons of sesame seeds are equivalent to 300 mg of calcium.
2. Chia Seeds
Chia seeds are full of calcium. In addition, they are also a good source of healthy omega-3 fatty acids, protein and fibre. Simply add them to your morning cereal, breakfast smoothie or post-exercise shake. Easy Peasy!
3. Poppy Seeds
Just one tablespoon of poppy seeds can load you up with calcium. Further, poppy seeds are also rich in protein, fibre and manganese. Poppy seeds are used in a wide variety of recipes ranging from salads to casseroles to curries. They are also used in baking.
4. Moringa Leaves
These are very nutritious containing calcium, antioxidants and other essential minerals. For ease, they are available in powder forms which can be added to a wide variety of recipes such as stir-fries and curries.
5. Dark green leafy vegetables
Dark green leafy vegetables are nutritional powerhouses. Methi leaves, moringa leaves, and kale all have good amounts of calcium.