Calcium is essential for proper growth and overall health. According to the University of Maryland Medical Center, less than half of Americans get enough calcium through their diet. That number is most likely higher for vegetarians who do not consume eggs and dairy products; that is vegans. There are supplements readily available, but when calcium is received through proper food choices you will also get other vitamins and minerals that help with calcium absorption and utilization.
Nuts
A serving of almonds will not only give you 250 mg of calcium, but it also provides protein, vitamin E and zinc. Almonds are available as nuts, milk and flour, making it easy to add it to your daily menu. Brazil nuts will offer up 180 mg of calcium as well as additional protein. Pistachios can provide you with 140 mg per serving while pecans and macadamias provide 73 mg and 40 mg, respectively. Note that nuts generally are high in calories and fats and should be eaten in moderation.
Soy
Soybeans are a healthy choice for vegetarians. They provide complete proteins, which are normally found in animal products. They also contain calcium and iron. Finding products that are made from soy or contain soy should not be difficult because they are a versatile food. Soybeans are available as the raw beans, as a flour, milk, tofu and miso. They are also found dried and salted as a nut for snacking.
Fruits and Vegatables
Dark leafy vegetables such as collard greens, turnip greens, kale and mustard greens all provide between 150 and 350 mg of calcium per serving. Greens also provide vitamin K, which calcium needs to used by the body. Broccoli and bok choy can give you about 100 mg of calcium per serving. Dried figs and spinach provide smaller amounts.
Other Sources
A mere two tablespoons of blackstrap molasses can provide you with 400 mg of calcium. There are trace amounts of calcium found in sesame seeds A variety of calcium-fortified products such as orange juice, margarine and soy yogurt are available at grocery stores. Most cereals are fortified with calcium, too.
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