From a very young age, I was told that I had to drink milk if I wanted to have strong bones. We are conditioned to think that milk is the only way we can ever get enough calcium. Is that true? Nope! There are lots of ways to get calcium that don’t involve drinking milk or eating meat! If you are allergic to dairy products, lactose intolerant, vegan, plant-based, or simply want to eat a variety of calcium-rich foods, I am here to help! There are so many yummy + nutritious plant-based sources of calcium, let’s do this!
Tara’s Tuesday Tips: Plant-Based Sources of Calcium
How To Get Enough Calcium If You Don’t Drink Milk
If you are plant-based or simply don’t drink milk, here are some foods you can be eating to make sure you reach that 1000mg of calcium we need in a day!
Tofu
4 ounces = 205mg
Dried Figs
2 figs = 65 mg
Broccoli
1 cup = 60mg
Cauliflower
1 cup = 24mg
Oranges
1 orange = 55mg
Soybeans/Edamame
1 cup = 175mg
Broccoli Rabe
1 cup = 100mg
Kale
2 cups = 180mg
Sesame Seeds
1 tbsp = 88mg
Sweet Potatoes
1 sweet potato = 60mg
Butternut Squash
1 cup = 80mg
Arugula
1 cup = 30mg
Chia Seeds
2 tbsp = 175mg
My Favorite RECIPES Packed with Plant-Based Sources of Calcium
Some Other Calcium Facts You Might Be Curious About
How Much Calcium Do We Need Every Day?
These recommendations are taken directly from the NIH. As of 2022, here are the age/gender recommendations. Older adults, young children, people susceptible to fractures or those with bone density issues have different needs and should get this recommendation from a healthcare provider.
- teenagers (9 – 18): 1,300mg per day
- adults (19 – 50): 1,000mg per day
- adult men (51 – 70): 1,000mg per day
- adult women (51 – 70): 1,200mg per day
- adults (71+): 1,200mg per day
Why Do We Need Calcium?
Calcium is the building structure of our bones and teeth. It also helps our circulatory system, muscle tissue, and nervous system to function properly. Most of the calcium in or bodies is stored in our bones. The amount of calcium our bones absorb changes with age and so does the amount of calcium we need to take in with our food. Adequate calcium is super important in kids, teens, and older adults. A good practice is to always be mindful of your calcium intake!
How Harmful Is Calcium Deficiency?
Calcium deficiency leads to weak bones, osteoporosis, and increased risk of fractures. Children can also be susceptible to bone disorders with lack of sufficient calcium intake. This type of deficiency can be checked with a bone density x-ray. Low calcium levels in the blood are usually accompanied by deficiencies in Vitamin D or magnesium, impaired parathyroid, or certain medications. This can be checked with a simple blood test. Both are harmful but there are easy tests to identify them and adding calcium back in is the fix.
Does Good Calcium Intake Help With Anything Other Than Bones?
Yes! Studies on calcium are telling us that adequate calcium might help reduce the risk of some cancers (colon, rectal, breast) but we need more studies on this. However, there have been several large studies showing us the link between lower calcium intake and higher risk of stroke, high blood pressure, and heart disease. What we also know is higher calcium intake is associated with lower body weight less chance of metabolic syndrome.
Food For Thought
As with all my Tuesday Tips, I have a doctorate degree, but I am not your doctor! This article is based on my 2022 research of the current publications, guidelines, and recommendations. All human bodies are different + have different nutrient needs. Advocate for yourself! Take the first step in protecting your bones, your neuromuscular system, and your cardiovascular health. It’s easy, make an appointment with your healthcare provider and ask for baseline labs, and if appropriate for you a bone density study. For now, continue to enjoy good food in the company of good people and be sure to sneak in some calcium-rich plant-based foods and recipes you found here today!
All the best,
Tara 🤍
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