With the growing popularity of plant-based diets, many people are seeking essential nutrients from non-animal sources—whether they're fully vegan or simply looking to diversify their healthy food choices.
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According to the Economic Times, a plant-based diet isn't as calcium-deficient as often assumed. In fact, there are several plant foods rich in this vital mineral that support bone health and serve as excellent dairy alternatives. Here are the top picks:
1. Sesame Seeds
Just one tablespoon of sesame seeds contains about 90 mg of calcium, providing a significant portion of the daily requirement. They can be sprinkled on bread, added to salads, or used to make tahini.
2. Tofu
Made from soybeans, tofu is well known for its high protein content. It's often fortified with calcium, making it an excellent plant-based option to help maintain strong bones.
3. Chickpeas
Chickpeas are a good source of both calcium and iron. They're versatile and can be enjoyed in salads, hummus, or roasted as a crunchy snack.
4. Almonds
A handful of almonds delivers a good amount of calcium, along with healthy fats and fiber. For better digestion, it's recommended to soak them overnight before eating.
5. Soy Milk
Fortified soy milk is a great alternative to dairy milk. It often contains as much—or even more—calcium than cow’s milk, without involving any animal products.
These foods are ideal for those following a vegan diet and demonstrate that dairy isn't the only route to meeting your calcium needs.
Source: Al Arabiya
