Beyond Dairy: Discover Foods Rich in Calcium and Why You Need It

99% of the calcium in our bodies is found in bones and teeth. Nutritional deficiencies in calcium over the years can lead to problems with heart rhythm, osteoporosis, insomnia, growing pains, tooth decay, and more. Therefore, it is crucial to ensure sufficient calcium intake in the daily diet from a young age, particularly during adolescence until around age 25, to achieve maximum bone density.

The recommended daily calcium intake for an average adult is about 1,000 mg per day for non-vegans. This high amount takes into account excessive sodium intake (found in table salt and processed foods as a preservative) and animal protein, which cause increased calcium excretion from the bones to the urine. One must compensate for calcium loss due to such a diet, thus requiring a higher calcium intake than vegans, who do not consume animal protein that leads to greater calcium excretion. Vegans can manage with lower amounts of calcium (about 500 mg per day), especially if they maintain a low salt intake (season food lightly and avoid processed food). Regarding calcium supplements, caution is advised as this topic is controversial.

Additionally, a lack of vitamin D and magnesium, excess or deficiency in protein, and non-nutritional factors like decreased estrogen secretion among women in menopause, and decreased testosterone secretion among elderly men – are all linked to the decline in bone mass.

Contrary to popular belief, milk is not an exclusive or necessary source of calcium. There are many plant-based calcium sources, and it is important to consume them throughout the day in several meals. Here are examples of calcium-rich foods:

• Almonds and seeds.

• Green vegetables: Broccoli, cabbage, green beans, and peas contain a relatively high amount of calcium. Include them in your diet.

• Tahini: It is advisable to eat tahini from whole sesame (8 times more calcium than regular tahini). The calcium amount in 2 tablespoons of whole tahini is equal to a glass of cow's milk. It's preferable to consume diluted tahini with water, rather than raw (which is harder to digest).

• Soy legumes: Rich in calcium. There is more calcium in 200 grams of tofu than in a glass of cow's milk.

• Other legumes: Soy, white beans, chickpeas, and others (it's recommended to soak and sprout legumes to improve calcium availability and other important nutrients).

• Flaxseeds: In 4 tablespoons of ground flaxseeds, there are about 70 mg of calcium (they are also rich in omega-3). It's very important to grind and freeze immediately to prevent oxidation and spoilage.

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