Eating foods rich in calcium helps maintain healthy bones, especially as we age. There are many calcium-rich foods that promote bone health, including plant sources of calcium.
Calcium is one of three key nutrients responsible for maintaining bone health, along with vitamin D and magnesium. Calcium supplementation is important as bone density begins to decline after age 35.
The body's calcium needs continue to change as we age, becoming more urgent after age 50 for women and after age 70 for men.
Nearly 99% of the body's calcium is concentrated in the bones. If the amount of calcium absorbed by the body is low, bone health will be affected.
Finding ways to increase your calcium intake is essential for overall health. Calcium is also an essential mineral and electrolyte that regulates nerve function, muscle contraction, blood clotting, and heart function.
Soy milk
1 cup of soy milk contains 300 milligrams of calcium. Like cow's milk, soy milk contains the same amount of protein and essential amino acids.
Soy milk also contains anti-inflammatory substances called isoflavones, which have been linked to a reduced risk of heart disease and stroke, lower blood pressure and improved bone health.
Japanese soybeans (Edamame)
Edamame also contains a significant amount of calcium, about 100 milligrams of calcium per cup of shelled beans (about 155 grams).
Chia seeds
Chia seeds are high in protein, fiber, healthy fats, and anti-inflammatory phytonutrients. Chia seeds are also rich in calcium.
Chia seeds contain 631 milligrams of calcium per 100-gram serving (about 10 tablespoons). A 2-tablespoon serving of chia seeds contains about 4 grams of protein, 11 grams of fiber, and 18 percent of the recommended daily intake of calcium.
Kale
Kale is high in calcium. This leafy green also contains carotenoids, antioxidants, vitamin E and vitamin K, which are good for overall health.
