Calcium is by far the most abundant mineral in our body, accounting for between 1.5% and 2% of our body weight. Thus, a man weighing 70 kg has approximately 1 kg of calcium in his body!
To prevent a decrease in bone density and the development of cavities or osteoporosis (a disease in which the bones become weak and break easily), it is therefore necessary to have a diet rich in calcium, with dairy products being the best-known and most frequently recommended foods.
However, some people are intolerant to milk and its derivatives, which are now highly processed, while others voluntarily choose not to consume them for reasons of animal ethics. Other sources rich in this mineral must be sought. In these cases, it is important to know about plant-based sources of calcium, which, although less bioavailable than calcium of animal origin due to their oxalate content, play an important role and adequately meet the body's needs while helping to prevent deficiencies. Here are the main ones:
Where can you find plant-based calcium?
White cabbage, green cabbage, broccoli, Brussels sprouts, cauliflower, spinach and kale are good sources of plant-based calcium, with relatively high bioavailability. A generous serving of these vegetables provides as much calcium as a glass of milk. Kale in particular provides 135 mg of calcium per 100 g serving of leaves. In addition, these vegetables are also an excellent source of vitamin K, potassium and magnesium, which are cofactors required for calcium metabolism.
Seeds and nuts
Among all varieties of nuts, almonds are the richest in calcium, with a content of 250 mg per 100 g. Walnuts, hazelnuts and pistachios, while not at the same level as almonds, are also interesting sources of calcium. In addition, seeds, particularly sesame seeds, are also very rich in calcium, and consuming 5 teaspoons a day will provide the same amount of calcium as a glass of milk.
Fruit
Among fresh fruits, those containing the most calcium are figs, oranges, kiwis and raspberries, which contain an average of around 80 mg of calcium per serving. So, when you feel like snacking on something sweet between meals, dried figs, for example, are a perfect snack, since 50 grams provide 10% of the daily requirement, estimated at 900 mg.
Grains and legumes
Grains and legumes that also contain calcium include oats, quinoa, white or red beans, soy and more.
Finally, take moderate sunbaths to improve your vitamin D levels, breathe fresh air and exercise; this will help strengthen your muscles and increase your bone mass.
