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List of Vegetarian Foods Containing Calcium

Calcium is easily the most significant mineral existing in the human body, it’s found in the bones, teeth, cell membranes/tissues, and can easily be called the foundation mineral for the body. A human body is incapable of manufacturing this mineral by itself, and hence has to depend on dietary sources to obtain it.

Adequate consumption of foods that are rich sources of calcium is a necessity for healthy bone structure, strong teeth and gums, normal brain functioning and neuro-transmission, healthy muscle contraction and normal nerve health. Calcium is also important in the regulation of blood pressure and preventing blood clots.  In this article we will list the best vegetarian foods containing calcium that can be included in our daily diet.

List of Vegetarian Food Sources of Calcium

1.) Yogurt – It’s no surprise that a diary product tops this list. Yogurt is the best food for calcium simply because of the concentration of this mineral found in small quantities of this food. Just one cup of plain fat-free yogurt contains close to 487 mg of calcium!

Most adult males and women, require 800-1000 mg of calcium on daily basis. So two cups of yogurt would adequately supply your daily requirement of calcium. The reason why yogurt is cited as the best vegetarian food for calcium is because it’s easy to digest, quite delicious, readily available and rarely allergic.

2.) Milk – A baby get its essential supply of calcium, during the crucial formative years, from mother’s milk. Cow’s milk is a popular dietary component in most cultures, and contains a large amount of calcium. Adults and children can drink a cup of milk daily to get close to 306 mg of calcium.

Some people avoid milk because they find they are lactose intolerant or just find the idea of drinking animal milk as offsetting. There’s also a lot of negative propaganda against milk, stating that it’s not the best food for humans. But if we go by real life evidence, milk has been the staple diet of people for eons, and is a rich source of essential minerals and vitamins, while also providing proteins, fats and sugars, thus constituting an ideal diet. One can find negatives in any food if that’s the intention, if we start following all the studies we might have to end up starving.

3.) Spinach – Green vegetables are rich sources of calcium and is the best food for growing children and lactating women, to meet the increased requirement of this mineral. It’s best to boil these vegetables, instead of frying, and eat them in a broth or soup, to get the maximum advantage of their mineral and vitamin stores.

A cup of spinach contains close to 291 mg of calcium. If you include other vegetables like green peas, okra, kale, broccoli or cabbages, along with spinach, during lunch or dinner, you can easily fulfill your daily requirement of calcium.

4.) Cottage Cheese –  People of France are known for their robust physique and they attribute it to their cheese consumption, along with wine. If you are concerned about the fat content in regular cheese, you can go in for the low-fat or no-fat variety which is available in most health food stores. Cottage cheese is quality food containing calcium and provides close 155 mg per cup (8 ounces).

5.) Other Foods Containing Calcium – Other popular foods that are good for calcium include dry beans, salmon/sardines (with bones), almonds, citrus fruits (like oranges) and soy milk.

How to Help the Body Absorb Calcium Better?

Most people enjoy eating yogurt and fortunately it stands to be one of the best foods containing calcium and other essential minerals. One must remember that adequate supply of vitamin D is needed for the absorption of calcium, so make sure you also eat sufficient quantities of foods rich in vitamin D (like eggs, milk, beans etc). A diet deficient in calcium is the main reason for bone related diseases like osteoporosis and dental problems; so make sure you get your daily supply of calcium from your diet.