Calcium-Rich Foods for Vegetarians

Have you recently got brittle fingernails? Are you feeling fatigued or having muscle cramps? Do you feel numbness, particularly in the fingertips? Then it might be due to the lack of calcium. Managing your diet with calcium-rich foods can resolve the issue.

You should check your calcium level.

Calcium is a mineral that is associated with healthy bones and teeth.

Calcium plays an important role in:-

• Blood clotting

• Regulating heartbeats

• Improves nerve functions

• Build and maintain strong bones

• Strengthens teeth

• Helps regulate muscle contractions

How much calcium is needed per day?

To maintain good health, adults should consume 1,000 mg of calcium per day. Women over the age of 50 and men over the age of 71 should take 1,200 mg per day.

Lack of calcium is known as hypocalcemia which attributes to high blood pressure, and leads to tooth decay, weak bones, and delay in growth in children.

What are the Causes of the Lack of calcium?

  • Hormone imbalance
  • Hypothyroidism
  • Poor diet
  • Obesity
  • Age factors such as old age

What can be the symptoms of a lack of calcium?

Symptoms can be Tooth cavities or tooth decay, muscle cramps, frequent broken or fractured bones, and arthritis.

Calcium-rich foods

calcium-rich foods

Below are the top 10 calcium-rich foods for vegetarians.

  • Fortified cereals
  • Figs and almonds
  • Dark green leafy vegetables
  • Milk
  • Soybeans
  • Sesame seeds
  • Ragi flour
  • Yogurt
  • Broccoli
  • Oranges

Now, let us see one by one in detail:-

  1. Fortified cereals:-

Your calcium requirements can be met more easily by fortified foods like cereals. One bowl of cereal contains up to 1,000 mg of calcium. And if you add half a cup of milk, which contains 100 mg of calcium, It will give you 1100 mg of calcium. Isn’t it amazing!

  1. Figs and almonds:-

5-6 almonds contain approximately 76 mg of calcium.

There is a lot of calcium, magnesium, and phosphorus in figs, which is good for your bones. Some studies have suggested that figs contain 3.2 times more calcium than other fruits. It’s a good option for those having allergies to almonds and other nuts.

3. Dark green leafy vegetables:-

Green vegetables such as spinach, kale, and collard green are calcium-rich foods.

500 grams of spinach contains 500 mg of calcium. And the bonus you will get will be vitamins and proteins as green vegetables are a rich source of vitamins and minerals.

4. Milk:-

Milk is one of the most popular drinks in the world. Milk is a good source of calcium. A cup of milk provides about 100 percent of the recommended daily intake of calcium for adults.

In addition to being calcium-rich, milk and cheese tend to be the best sources for calcium absorption. This might be the reason why our ancestors have always encouraged us to drink milk in childhood.

It is a source of calcium, phosphorus, and vitamin D, and is also a good source of protein.

Milk is also a good source of phosphorus. A cup of milk provides about 25 percent of the recommended daily intake of phosphorus for adults. Phosphorus is important for the growth and development of bones and teeth.

Milk is also a good source of vitamin D.

5. Soybeans:-

Half a cup of cooked soybeans provides 88 mg of calcium.

Soybeans are legumes that belong to East Asia. Tofu is also made from soybeans which is again a good source of calcium.

6. Sesame Seeds

100-gram sesame seeds contain 975 mg of calcium. You can add sesame seeds in smoothies as well as salads to get the benefits.

Sesame seeds are a type of seed that is used to add flavor to food. They are typically brown in color and have a slightly sweet flavor. They are most commonly used in Arabic and Middle Eastern cuisine, but they are also used in Indian and East Asian cuisine.

7. Ragi flour

Eating ragi(also known as finger millet) is good for the bones. 100 grams of ragi consists of 344 milligrams of calcium. Ragi flour is a gluten-free flour made from the husk and bran of the ragi (finger millet) grain. It is a light, fluffy flour that is used in Indian, Pakistani, and Bangladeshi cuisine. Ragi flour is high in protein and fiber, and is calcium-rich as well as  magnesium-rich food.

8. Yogurt

Yogurt is one of the calcium-rich food. 100 gram yogurt contains 110 mg of calcium. If you don’t like the taste of plain yogurt, you can try different flavored yogurts available in the market. Greek yogurt has more benefits than all.

Yogurt is a dairy product that is made from milk that has been strained and then curdled with lactic acid. Yogurt is a popular food in many countries and is often eaten as an appetizer, snack, or dessert. Yogurt can be made with a variety of flavors, including sweet, sour, and savory. Yogurt is a good source of calcium, potassium, and vitamin B12, and is also a good source of protein.

9. Broccoli

100 grams of broccoli contain 47 mg of calcium. Broccoli is a great vegetable to eat. It is not only calcium-rich but also a good source of vitamins, minerals, and fiber. It is also low in calories and has a low glycemic index. Broccoli is a good vegetable to eat if you are looking for a healthy snack or meal.

10. Oranges

1 orange contains 40 mg of calcium. It doesn’t matter if you eat it as a whole or blend it into Healthy smoothie drink recipes or simply drink a glass of orange juice, the benefits will be the same.

Oranges are not only calcium-rich but also a good source of vitamin C, which is important for keeping your immune system healthy. Oranges also contain potassium, which is good for your heart and muscles.

Oranges are a healthy snack option, and they make a great addition to your breakfast or lunch. They are also a great way to add some flavor to your meals.

The following are foods that can help you overcome calcium deficiency if they are included in your diet. For bone health, you should eat calcium-rich foods even if you are not calcium deficient. Who doesn’t want healthy bones?

Hopefully, this article has helped you to some extent to get some information related to calcium-rich foods.

If you have any questions, please add a comment to this message or leave them on my profile.


2 thoughts on “Calcium-Rich Foods for Vegetarians”

  1. This is a very helpful post on foods that are rich in calcium. My mom had terrible arthritis before she passed away, so I have been very aware of taking in enough calcium. I knew that milk and other dairy products, as well as almonds and broccoli, are good sources of calcium. But to see figs and also oranges on the list, is a pleasant surprise to me. 

    I have learnt a lot about calcium rich food from your post, and will included more foods like soybeans and sesame seeds in my diet. 

    • Thank you so much for the awesome feedback on my website. So sorry to hear about your Mom. Healthy lifestyle can help us in a long run and it can be achieved by making small changes in our diet. Thank you for letting me know that my content on calcium-rich foods was helpful to you.



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