Calcium plays a crucial role in building strong bones and teeth, as well as maintaining muscle and nerve function. Beyond fish, milk, and cheese, many plant-based foods also serve as abundant sources of calcium.

Chia seeds

Two teaspoons of chia seeds contain approximately 179 mg of calcium, along with rich fiber and omega-3 fatty acids. You can sprinkle chia seeds on smoothies, yogurt, or overnight oats to boost your body's nutrient intake. Adults can consume about 15-30 g (one to two tablespoons) of chia seeds daily. Before eating, it is recommended to soak the seeds in water for 15-30 minutes until they swell into a gel, then stir well to prevent clumping before use.

Amaranth

This vegetable is rich in calcium and protein, and it is gluten-free, making it suitable for individuals with Celiac disease or dermatitis herpetiformis. It helps alleviate symptoms and restore gut health. Amaranth can be prepared in various ways, such as boiling, steaming, making soup, or blending into a smoothie.

Winged beans

100 g of winged beans provide approximately 240 mg of calcium. This versatile bean can be used for stir-frying, making soup, or mixing into salads, creating dishes that are both delicious and nutritious.

Almonds

Maintaining the habit of eating a handful of almonds daily significantly supplements the body's calcium intake. Approximately 30 g of almonds provide 76 mg of calcium, along with rich vitamin E, magnesium, fiber, and protein, supporting bone health, boosting immunity, and improving digestive function.

Soy milk

Soy milk is a suitable alternative for individuals with lactose intolerance or those who do not consume cow's milk. Calcium-fortified soy milk varieties provide additional calcium, protein, and fiber, helping meet daily nutritional requirements. Due to its iron and plant protein content, this milk also helps improve hemoglobin levels—a component in red blood cells responsible for transporting oxygen throughout the body, thereby preventing anemia and fatigue.

Leafy greens

Leafy greens such as: kale, spinach, and bok choy provide abundant calcium along with potassium, iron, and vitamin C, benefiting overall health. Regular consumption of green vegetables helps boost immunity, support digestion, and reduce bone, joint, and muscle aches.

Bok choy

Bok choy is an abundant source of calcium, essential for muscle activity, the nervous system, heart rate regulation, and blood clotting. This vegetable is low in calories, promoting a feeling of fullness, making it suitable for those aiming to manage their weight. It is also easy to prepare in dishes like stir-fries, soups, or steamed.

Le Nguyen (According to Times of India)