Calcium-rich Non-dairy Foods

When we hear the word calcium, we certainly think of dairy products such as milk, yogurt or cheese. But did you know that there are many other foods that contain this nutrient essential for the development of the human body? In this article we will introduce you to some “non-dairy” foods rich in calcium.

“Non-dairy” foods for everyone’s taste

Calcium is not only present in dairy products, which is certainly great news for vegetarians, vegans, those suffering from lactose intolerance and those who are simply looking for an alternative to traditional dairy products. The calcium-rich “ non-dairy” food groups are as follows:

• Vegetable drinks and juices
• Green leafy vegetables
• Dried fruits
• Mineral water

What are those “calcium-rich” non-dairy foods?

• Green leafy vegetables: These vegetables are among the most important sources of calcium. They sometimes contain this nutrient in larger quantities than dairy products. Cabbage is very beneficial in this regard, a portion of 100 g with 135 mg of calcium. At the same time, this vegetable is rich in vitamins A, K and C and is considered a “superfood”.

• To meet your daily calcium needs, you can also eat mangold and spinach, green leaves that you can cook with other vegetables or you can include in pies, pizza, salads and pancakes.
• Dried fruits: Almonds have a high calcium content, namely 264 mg per 100 g. This food also contains magnesium, vitamin E, B2 and manganese and has the ability to lower cholesterol. Alternatives include Brazil nuts (160 mg of calcium per 100 g) and hazelnuts. Dried fruits can be served as an appetizer or snack (a handful of nuts between meals) and can be used to decorate pastries or make vegetable milk.

• Dried herbs: Not used very often. However, if we make a habit of including them in all the dishes we cook, we will get a special flavor and a significant amount of calcium. You can use certain herbs to prepare infusions. We advise you to opt for thyme, dill, marjoram, sage, honeysuckle, mint and basil.
• Sesame seeds: If fried, the calcium content of these seeds increases. You can use them to prepare tahini, a cream specific to traditional Arabic cuisine. Moreover, sesame seeds contain vitamin B1 and B6, manganese, magnesium and copper. You can include them in salads, pies, bread and juices.

Other examples of calcium-rich “non-dairy” foods

• Flax seeds: They are similar to sesame seeds, including in terms of calcium content. The oil obtained from these seeds has anti-inflammatory properties and prevents the development of atherosclerosis. You can make bread with flax seeds or include this ingredient in juices, smoothei, cakes, salads, sauces or creams.
• Legumes: They are an excellent source of calcium, especially white and black beans. Moreover, legumes have the ability to lower blood sugar and blood pressure. However, do not consume this food in excess because it can cause flatulence. You can mix legumes with vegetables to make stews.
• Dandelion: It is very beneficial for the human body, especially for the liver, having a diuretic and antioxidant effect. Young dandelion leaves can be cooked and included in salads, like spinach. Dandelion provides more calcium than milk (187 mg per 100 g). You can also cook and consume the root of this plant.

• Oranges: They have a significant calcium content, namely 65 mg per serving. As you already know, oranges also contain vitamin C and can be included in smoothies, milkshakes, fruit salads, cakes and many other desserts.
• Quinoa and amaranth: These “pseudo-cereals” are very rich in calcium, which is why they should not be missing from any vegetarian or vegan diet. Amaranth is one of the most nutritious plants, containing 18% calcium. If you do not consume milk, you can mix it with rice or you can include it in vegetable soups and sauces.
• Eggshells: It has been known since antiquity that this component of the egg contains calcium and facilitates the body’s metabolism. Wash the egg without scratching the shell, then squeeze a lemon and let the juice flow over the egg. Leave everything to soak for 12 hours, after which you can remove the egg with a wooden spoon and drink the liquid.

Some information about calcium absorption

Most people believe that dairy products have the highest calcium content of all foods, that this nutrient is more easily absorbed by the body if it comes from dairy products and that milk can prevent the onset of osteoporosis. But the truth is different.

First, poppy seeds contain more calcium than any other food (1,148 mg per 100 g). These are followed by awake seaweed (1,380 mg of calcium per 100 g).

A serving of 100 g of cow’s milk contains only 120 mg of calcium, and this also applies to yogurt. Other important sources of calcium are kombu seaweed, sesame seeds, soybeans, almonds and fodder (over 150 mg of calcium per 100 g).

Secondly, there is evidence that the body can most easily absorb the calcium provided by algae, “non-dairy” foods,  then that provided by green leafy vegetables, dried fruits, oilseeds and legumes. Cow’s milk and other dairy products are at the bottom of this list.

For example, bone diseases (such as osteoporosis) are most common in countries such as Switzerland, Finland, Sweden and the Netherlands, where people consume dairy every day. In countries where these foods are not consumed at all (Liberia, Cambodia, Ghana or Congo), osteoporosis is almost absent.

Photo source: Daniella Segura, Thoranin Tiriwit, Rune T, Jennifer, Jeanette Svensson, Judi and Mario Lopez Egusquiza.