Strengthen Your Bones With Plant-based Calcium!

Do you know all the benefits of calcium from plant sources? Discover some interesting options here. Take notes !

You have no doubt heard many times that it is important to consume dairy products because of their high calcium content. This nutrient is essential for building strong bones and preventing certain diseases associated with a deficiency of this mineral.

What can people who are lactose or casein intolerant do? These two substances are present in all dairy products.

It is quite possible to absorb the amount of calcium that the body needs daily by consuming foods of plant origin. These products are also great for people who don’t want to consume animal products.

Find out what these foods are here.

Soy, an excellent alternative

Soy flour contains about 200 mg of calcium per 100 grams, almost the same proportion found in cow’s milk.

Tofu and soy steaks are then excellent options.

Spinach, more raw than cooked

Spinach is also a very high calcium food:  100 grams of spinach contains around 210 mg of calcium. However, after being boiled, this amount can drop to 158 mg.

On the other hand, spinach contains oxalates and fiber, components that limit the absorption of calcium in the intestine.

In short, consuming spinach regularly is a good thing to do, as long as it is not the only source of this mineral in our diet.

Kale and watercress contain calcium

Kale and watercress are other great options. 100 g of watercress provide up to 20% of the recommended daily allowance of calcium.  It is therefore also necessary to favor this food in its diet.

100 g of curly seed contains 150 mg of calcium. In addition, the calcium present in cabbage has a greater bioavailability than that contained in spinach, since cabbage does not contain oxalates.

Hazelnuts, almonds and oil seeds

Dried fruits, such as hazelnuts and almonds, are great foods to replace milk. Many people are lactose or casein intolerant: consuming two rations of fruit per day is sufficient: 100 grams of dried fruit contains more than 200 mg of calcium .

You can supplement this intake by consuming whole sesame seeds, flax seeds, sunflower seeds or even poppy seeds, at a rate of a handful per day.

Keep in mind that  the consumption of alcohol, coffee and salt can interfere with the absorption of calcium. Once the salt is absorbed by the body, it needs to be fixed on the bones.

For this, it is necessary to sunbathe regularly and to practice assiduous physical activity of moderate intensity.

If you have any doubts about your needs, especially if you are pregnant or breastfeeding, consult your doctor.