Calcium Rich Plant Foods

Calcium is essential for the human body and every cell uses calcium for proper functioning.

Calcium is a nutrient that all human beings need to maintain strong bones and around 99% of the body calcium is present in teeth and bones.

Many people don't get enough amount of calcium in life to fight bone loss and maintain strong bones.

In this article, we look at 11 foods that are incredibly rich in calcium.

1. Milk

Calcium Rich Plant Foods

We all need calcium for strong, healthy bones, right? Unlike me, most of the Americans rely on milk for daily calcium requirements. 

So how much calcium is present in the milk?

Milk offers good content of calcium. Especially, Cow's Milk has 300mg of calcium as per 1 cup. 

Calcium is an important nutrient for healthy bones, teeth and nerve signals to help prevent osteoporosis and bone fractures.

2. Mustard greens

Well, Mustard greens are loaded with absorbable calcium and healthy nutrients as they contain 114 mg as per 100 grams.  

According to research, free radicals can damage your cells which leads to chronic conditions, such as heart disease and Alzheimer’s disease. Mustard has naturally occurring antioxidants that help to protect against free radicals.

3. Orange 

Oranges are on a list of high calcium foods since ancient times. The medium size of orange contains around 60 mg of calcium. 

Flavonoids especially hesperidin in oranges are beneficial to protect against heart disease and reduced the risk of asthma. Although oranges are not excellent sources of iron, they are rich in organic acids such as citric acid. 

While, taken with iron-rich foods they help to prevent kidney stones and improves heart health.

4. Figs

They are incredibly high in antioxidants and calcium specially dried figs. 

Moreover, dried figs have 162 mg of calcium in every 100 grams, and figs have a decent amount of vitamin K and potassium. However, few studies have linked between figs and hair health. 

Figs are high in iron, which is an essential mineral for maintaining and protecting the hair.

5. Soybean

Soybeans are calcium-rich foods. As per 100 grams of beans it contains 277 mg of calcium. Another major benefit is that they are a good source of iron, zinc, fiber, potassium, and vitamin B. 

As soybean intake may reduce your risk of prostate and breast cancer.

6. Tempeh

Tempeh is a traditional food made from fermented soybeans and then broken down by several microorganisms. 

They are very rich in antioxidants, making it a very popular vegetarian source of calcium. In 100 grams of tempeh, 111 mg is calcium. 

If you looking for weight loss, you should definitely consider eating tempeh, studies show that it can help to promote feelings of fullness and increase the metabolism to support weight loss.

7. Nuts 

Nuts are one of the most popular food worldwide. Nuts are a high source of calcium. 

Among them, almonds are incredibly high - one ounce of almond contains 33 mg of calcium. 

Nuts contain antioxidants including polyphenols, which are helpful for cells and improve your "good" HDL cholesterol and lower “bad” LDL cholesterol caused by free radicals.

8. Tofu 

Tofu contains 176 mg of calcium as per 100 g and a good source of all nine essential amino acids that our body doesn't make on its own. 

It also provides fats, carbs and contains many important vitamins and minerals which increases its nutritional value. 

Although, eating tofu 10 ounces a day is helpful to lower the levels of LDL "bad" cholesterol by 5%. As tofu is rich in calcium and vitamin D, which is an essential nutrient for bone health too.

9. Tahini

Tahini is butter or paste and made from sesame seeds. 

Tahini provides 12 percent of calcium as that of 2-tbsp. Tahini seems to have a large number of fats but 2 of 16 g are saturated and remaining are mono and poly-unsaturated fats. 

Tahini contains antioxidants including sesamin and sesamol lignans which are beneficial to protect against hormone-related cancers.

10. Yogurt  

Yogurt has been consumed over long periods. Yogurt contains 30% of the RDI of calcium in one plain cup (245 g). 

In fact low-fat yogurt is higher in calcium, as in one cup (245g) it contains 45% of the RDI. 

Yogurt, mainly the greek variety is incredibly higher in protein and is beneficial for appetite,  weight control, and support metabolism by increasing the energy level.

11. Broccoli 

Well, Broccoli is a nutritious vegetable that contains 47 mg of calcium in almost three large heads (100g).  

Broccoli is nutrients full superfood and is a rich source of vitamins, fiber, minerals, and antioxidants which offers many health-related benefits. 

The antioxidant content of broccoli may neutralize cell damage which may lead to reduced inflammation and including reduced blood sugar level.