Calcium is an important nutrient for health, especially for bones, teeth and muscles. The great thing is that calcium is not only found in dairy products; many plant-based foods are also among the best sources of calcium.
The element calcium (also known in German as calcium) plays a special role in nutrition because it gives bones their stability and is involved in blood clotting and cell structure, among other things. But do we really need milk to cover our daily requirement of around one gram a day?
In fact, many plant foods provide as much or even more calcium than cow’s milk, which contains about 120 milligrams per 100 milliliters, and they are all easy to incorporate into the diet.
The 10 best plant-based sources of calcium
1. Nettle
You can get calcium locally and completely free of charge: with wild herbs such as nettles. 100 grams of nettles contain around 710 milligrams of the bone-strengthening element – about six times as much as milk.
The aromatic nettle has many uses in the kitchen and can easily be processed into smoothies, patties or pancakes .
2. Mineral water
Calcium absorption is particularly easy with mineral water as a natural thirst quencher. Mineral waters that contain over 150 milligrams of calcium per liter are considered to be rich in calcium, as indicated on the label.
Some varieties can contain over 600 milligrams of calcium per liter. Because it is in ionized form, it can be better absorbed by the body.
3. Flaxseed
Flaxseeds, which are versatile and available locally, also have a high calcium content, around 230 milligrams per 100 grams. The healthy seeds also contain many important vital substances such as omega-3 fatty acids and fiber, which is why they keep you full for a long time.
You can use flaxseed in muesli, smoothies , as an egg substitute or for baking bread.
4. Poppy
Poppy seeds are among the foods richest in calcium. 100 grams of these dark seeds contain a whopping 1460 milligrams of calcium. So just three to four tablespoons of the seeds spread over the day would be enough to cover your daily requirement.
You can use the calcium leader, for example, to bake poppy seed cakes, poppy seed rolls or bread, or sprinkle it pure into muesli.
5. Almonds
Nuts and seeds are also rich in calcium; almonds, for example, contain up to 260 milligrams per 100 grams.
You can snack on them between meals or enjoy them as a spread in the form of almond butter . A homemade almond drink is also a tasty alternative to cow’s milk.
6. Hazelnuts
Hazelnuts contain slightly less calcium than almonds, with around 220 milligrams per 100 grams. However, the advantage of hazelnuts is that they are easy to source locally. This makes hazelnut milk a healthy and environmentally friendly alternative.
Hazelnuts also taste particularly good in the form of a chocolate-nut spread. In many places you can even harvest them for free.
7. Sesame
The milk alternative richest in calcium is sesame. Sesame seeds contain up to 750 milligrams of calcium per 100 grams.
You can also easily integrate the delicate seeds into your diet by adding spreads such as sesame paste, also known as tahini , or homemade muesli bars with sesame seeds.
8. Kale
Kale is incredibly healthy, inexpensive and has a calcium content of about 210 milligrams per 100 grams when raw.
As a winter vegetable, mineral-rich cabbage is available fresh for seasonal and regional dishes even in the cold season.
9. Algae
Depending on the variety, brown or red algae have a calcium content of up to 1030 milligrams per 100 grams. Although it is not advisable to consume algae in these quantities due to the high iodine content , you can still support your calcium consumption – for example with the help of wakame algae. Wakame can easily be made into a delicious spread.
Tip: You can also use algae to reduce excessive salt consumption and add healthy seasoning.
10. Chickpeas
Chickpeas contain almost 110 milligrams of calcium per 100 grams and can be prepared in a variety of ways. With this delicious snack made from chickpeas, your calcium requirements can be met in no time.
What you should pay attention to when taking calcium
Depending on age, gender and other factors, a person’s calcium requirements can vary. According to the German Nutrition Society, the average adult’s daily requirement is 1,000 milligrams.
- While vitamin D promotes the absorption of calcium in the body, phytic acid in cereals or oxalic acid in spinach and rhubarb inhibit the body’s utilization of calcium. The body can only absorb about 20 to 40 percent of the calcium contained in these foods.
- Certain proteins also reduce bioavailability because their metabolism causes more calcium to be excreted.
- Therefore: It is best to eat a balanced diet rich in vital nutrients, get plenty of sun and let the skin produce vitamin D, soak grains and pulses and cook or ferment foods containing oxalic acid.
- Consuming less caffeine can also significantly reduce calcium loss and thus prevent bone loss.
The original of this article Instead of milk: 10 plant-based calcium suppliers comes from smarticular .
