Non-dairy calcium rich food options for vegetarians

By TNT Bureau

Aug 25, 2016: Calcium is one of the most essential nutrients for development and strengthening of the bones, teeth, cells and overall functioning of the body. Dairy products and fish are full of it. What about vegetarian options for those who are lactose intolerant?

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Importance of calcium

It is one of the most widely found mineral in the body. Do you know that almost 98% of calcium is found in the skeleton? Hence, it is extremely important for you to add calcium sources of food in your daily diet.

Calcium aids in the maintenance and development of your bones. It also helps to build and maintain good teeth health. It is also engaged in the varied processes of the cells like transmission of signals in nerves and contraction of the muscles.

As an adult it is essential to carry on with a calcium-rich diet to preserve your bone strength. With age, calcium starts to drain off from your bones. So, it is suggested that you eat at least 3 servings of calcium-rich food every day to help keep the bones strong. A single serving of calcium rich food gives a total of almost 300mg calcium.

In case of pregnant and lactating women the calcium needs become much higher than usual. They require about 4 to 5 servings of foods that are rich in calcium.

Calcium loaded food options except milk and fish

Dried Figs

These are awesome fruit packs that dish up as a sweet snack. Sincem dried figs are loaded with calcium punch, antioxidants and fiber, eating them for your mid-day snack will indeed be a great and healthy option. Also, you can prepare them into yummy dried fruits jam.

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Sesame Seeds

They help in reducing high blood pressure and inflammation. Interestingly, they can prove to be beneficial in prevention of certain cancers. You can prepare it in the form of a nutty crunch and mix them with your healthy salad. You can also add sesame seeds while preparing your veggies.


Almonds are filed with nutrition and consist of a lot of nutrients per calorie. Besides calcium, they also have iron, potassium as well as vitamin E. You can prepare an almond milkshake or add them in your nutritious salad.


This fruit is loaded with calcium and vitamin C. You can always eat it for your mid-morning snack. The citrus flavor of oranges can enhance all sorts of preparations. So, go ahead and utilize this amazing fruit to the fullest.


They are healthy and extremely light and make great sources of calcium as well as iron. You can add them to your plate of pasta along with yummy veggies.

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