Calcium is required for the development of bone and teeth.
It is necessary to improve contraction of muscle for a healthy heart.
It is also necessary for signaling in nerves. Also, it has much more functionality.
According to daily recommended allowance, we need 1000mg of calcium from our diet. To get it we can eat fish, poultry and dairy products.
But some people have lactose intolerance so they can’t eat dairy products while many peoples are vegetarian.
So for that problem they can try fruits and vegetable. People with lactose intolerance can try soy products like tofu and soy milk.
If you want calcium from fruits, then you can try avocado. 100-gram avocado provides 12mg calcium. It is not the richest source but eating avocado is healthy.
Another good source of calcium is sweet and tangy orange. 100-gram orange provides 50mg.
Berries are not only rich in antioxidants. 1 cup Blueberries contain 40mg of calcium. So snacking blueberries can provide antioxidants and another nutrient.
Dates are a rich source of nutrients. Including dates with a glass of milk is a very healthy option.
3 dates provide 46.8mg calcium. So drink milk along with dates.
Almond is another healthy nut.
A cup (92 gram) of almond contains 250mg of calcium. So slice almond in your sweet dish or with your milk.
Add in your diet as it helps to build a healthy body.
6. Brazil Nuts
100 gram Brazil nut provide 160 mg of calcium.
Broccoli is another good source of calcium. 100 grams of broccoli provide almost 118 mg.
Kale is the richest vegetable that contains antioxidants.
Along with antioxidant 100-gram kale contains 210 mg. So eating kale can keep your bone density healthy.
100-gram turnip contains 190 mg.
100-gram Okra contains 100 mg.
If you are eating kale, then you might not miss spinach. 1 cup cooked spinach provides 240 mg.
12. Collard Green
A cup of collard provides 250 mg.
13. Sesame Seeds
Sesame seeds are used in cooking. It is sprinkled in many dishes like chicken, spicy vegetables, etc.
Next time you can remember that it just doesn’t provide flavor.
1 tablespoon (9 gram) sesame contains 90 mg of calcium. So enjoy your delicious food.
Soybeans are another excellent source of calciums. A cup of soybean contains 160 gram. Many people are intolerant to lactose so they can’t try milk. But soy products like soy milk and tofu can be alternative to it.
See also: Calcium-Rich Foods Should Not Be Missed
You don’t need to depend on a non-vegan diet to get your required calcium need.
There are varieties of fruit and vegetables that can provide enough minerals. Also, lactose intolerant people can try soy products.
Eat fresh fruits and vegetables to prevent deficiency.
See also: Guide to Antioxidants Dietary Supplement