Calcium

How can I get enough calcium?

As you probably know, calcium is a micronutrient which is very important for our bones, it helps our organs and skeletal muscles work properly.  I got this very same question a lot when I veered away from dairy consumption too.  Everyone around me seemed to be hysterical that dairy was the number one source of calcium at the time. I have put together a chart to highlight some plant sources of calcium, which may be surprising.  If you would like a guide as to how much you should take, the W.H.O. recommend a RDA of 500mg per day. 

My top tip would be to eat plenty of leafy green vegetables, seeds & nuts every day and by doing this you will get ample calcium with ease.

source serving size estimated calcium

broccoli 225g 60mg

Kale 225g 180mg

soy beans 225g 175mg

bok choy 225g 160mg

figs dried 2 figs 65mg

oranges 1 55mg

tofu 100g 176mg

sesame 100g 975mg

chia 100g 631mg

beans 100g 113mg

lentils 100g 19mg

almonds 30g 75mg

walnuts 30g 28mg

hazelnuts 30g 56mg

brazil nuts 30g 28mg

oats 100g 52mg