10 Plant-Based Foods High in Calcium for Strong and Healthy Bones

Calcium is an essential micronutrient that helps build and maintain strong bones. It helps maintain healthy signals between the brain and other body parts. As an essential mineral, the body gets it in two ways: through food or taking supplements containing calcium. This article will explore the roles of calcium in the body, symptoms of calcium deficiency, and plant-based foods rich in calcium. 

What is the recommended dietary allowance (RDA) for calcium?

An average adult's weight is almost 2 percent calcium; the larger part is found in the skeleton and teeth, while the rest is saved in the tissues or blood. The nutritional need for calcium varies in people in different stages. However, factors such as age, sex, and health condition determine the average nutritional requirement for this mineral. 

Typically, the recommended dietary allowance (RDA) for calcium for women between 19- 50 years is 1000 mg per day; for women above 51 years is 1,200 mg per day. For pregnant and lactating women, the requirement per day is 1,000 mg. For men between 19- 70 years is 1,000 mg, and for men above 71 years is 1, 200 mg (1). 

The Essential Roles of Calcium in the Body

Bone health

Most of the calcium in the body is in the bones and teeth. This mineral is vital for the growth and maintenance of bone. Calcium supports the development of bones in children. When the growth phase is over, it continues to maintain the bones and reduce the loss of bone density. 

 

Cardiovascular system

Calcium performs an essential role in blood clotting. It helps maintain the action of the heart muscle and relaxes the smooth muscle surrounding blood vessels. Other functions of calcium include lowering blood pressure in the young population.

Muscle contraction

Calcium helps proteins in the muscle perform the work of contraction. It helps regulate contraction; when a nerve triggers a muscle, the body releases calcium. When your body delivers calcium out of the muscle, it relaxes (2).

 

Symptoms of Calcium Deficiency

Usually, calcium deficiency may show no early symptoms; because it is mild. However, without treatment, this disease can be a threat to life. A case of calcium deficiency is usually not a diet factor but a result of health issues, treatments, and certain medications. Here are some common symptoms of calcium deficiency to be aware of.

• Muscle spasms or cramps
• Extreme fatigue
• Insomnia.
• Numbness or tingling just about the mouth, in the hands, and feet
• Convulsions
• Dry skin
• Brittle teeth or irritated gums
• Alopecia or coarse hair
• Broken or brittle nail 
• Osteoporosis
• Severe premenstrual syndrome
• Eczema (3).

Are vegetarians at higher risk for calcium deficiency?

The general belief is that vegans and vegetarians are at higher risk for calcium deficiency due to poor nutrient absorption. Considerable evidence shows that calcium occurs naturally and abundantly in most plant-based foods. Though the mineral is high in plant foods, the limitation is that it is poorly absorbed; still, this limitation is not unique to a plant-based diet. Everyone, mixed and plant-based eaters, needs vitamin D in their food to help the body absorb calcium. As a plant-based eater, you can mix your meal with plant-based foods rich in vitamin D to ensure a balanced meal and proper absorption of nutrients. 

How does the body get calcium?

Your body gets calcium through two means which are food or supplement. For instance, diet removes the mineral from your bones if your body isn’t getting enough calcium. Your body borrows calcium from the bones and then replaces it later. However, replacement does not always occur and cannot be achieved by consuming more calcium. As such, it is crucial to constantly eat a diet high in calcium for the body to maintain its normal and healthy functions. 

 

Lists of Plant-based Foods Rich in Calcium

When sourcing calcium-rich foods, the first option that comes to mind is dairy foods, especially animal milk. Aside from supplements, the natural source of calcium to many is dairy foods and products. The popular thought is that dairy is the best source of dietary intake of calcium. Dairy is not the primary source of calcium; plant-based foods such as dark leafy vegetables are excellent mineral sources. 

Dark leafy vegetables

These vegetables are excellent sources of antioxidants and phytonutrients essential for a balanced diet. They are highly nutritious and provide many vitamins such as A, C, and K.  Aside from vitamins. You can get essential minerals from them, such as calcium, iron, and magnesium. You can add numerous leafy vegetables to your meal to get these nutrients, especially calcium. Examples of dark leafy vegetables are: 

• Spinach
• Kale        
• Broccoli  
• Collards
• Cabbage 
• Silver beet
• Beet Greens   
• Watercress. 
• Lettuce  
• Argula  
• Endive 
• Bok Choy

Nut and Seeds

Nuts and seeds are great sources of macro and micronutrients such as protein, fiber, healthy fats, vitamins, and minerals. Nut and dry seeds are high in calcium, making them a good source of nutrients in your diet. Here are the top nuts and seeds with a rich amount of calcium.

• Almonds 
• Chia seeds
• Figs
• Sesame seeds
• White beans
• Sunflower seeds
• Hazelnuts 

Other sources of calcium include Okra, sweet potatoes, tofu, and oranges.  

 

 Bottom-Line

Calcium is an essential micronutrient that helps build and maintain strong bones. It helps maintain healthy signals between the brain and other body parts. It is vital for the growth and maintenance of bone, muscle contraction, and the cardiovascular system. Aside from dairy products, calcium is high in many plant-based foods such as green leafy vegetables, nuts, and seeds. Since vegetables are integral to our diet, you should incorporate more plant-based foods for their benefits, like antioxidants, vitamins, and minerals. If you must use any supplement, make sure you consult with a healthcare provider for recommendations. 

 By: Damilola Elewa