The best NON-DAIRY calcium-rich foods for women

Knowing which are the best calcium-rich foods is important because diet is the best way to ensure your body receives this mineral, which not only helps to form bones and maintain healthy teeth but also takes care of other essential functions, such as regulating muscle contractions, including heartbeats, and ensuring that blood clots normally.Loss of small amounts of bone occurs in everyone starting at age 35, but in the case of women, it is additionally affected by estrogen deficiency, so being aware of your diet is the best way to prevent diseases related to low bone mass, such as osteoporosis. Here we tell you which are the ideal calcium-rich foods for women.5 non-dairy calcium-rich foods to include in your dietAs one of the most abundant minerals in the human body, the recommended calcium intake for adults is at least 1000 mg per day. Although for a long time milk and, in general, dairy products have been the preferred source, this mineral can be found in many other foods.AmaranthAmaranth is a very important seed in Mexico since pre-Hispanic times and has a high nutritional value, as it contains more protein than corn and rice, and 80% more than wheat, and is rich in vitamins A, B, C, B1, B2, and B3, folic acid, calcium, iron, and phosphorus.One cup or about 246 grams of cooked amaranth provides 116 mg of calcium, which is 9 percent of the recommended daily intake, but its leaves contain even more, with 21 percent of calcium per cooked cup (or 132 grams), along with a good amount of vitamins A and C.Leafy greensAmong the main nutrients found in leafy green vegetables are folates, iron, and fiber, according to nutritionist Jennifer Asencio. Of course, they are also a good source of calcium. Some examples of these vegetables are Swiss chard, spinach, and kale.For example, 1 cup or about 190 grams of Swiss chard has 268 mg of calcium, which is about 21 percent of the amount you need in a day. It is important to mention that spinach has a high content of oxalates, natural compounds that bind to calcium and hinder its absorption, so even though it is rich in calcium, it is not absorbed as well as kale or Swiss chard.SeedsPoppy seeds, sesame seeds, and chia seeds are some of the oilseeds that can provide the calcium your diet needs. For example, 1 tablespoon or 9 grams of poppy seeds contains 127 mg of calcium, which translates to 10 percent of the daily value; in addition to calcium, chia seeds are rich in plant-based omega-3 fatty acids, and sesame seeds contain 7 percent of the recommended daily calcium value in 1 tablespoon (9 grams), and are also a source of other minerals, such as copper, iron, and manganese.SardinesCanned sardines have a lot of calcium thanks to their edible bones. Just one can of sardines weighing 92 grams contains 27 percent of the recommended daily calcium intake, and this fatty fish also provides high-quality protein and omega-3 fatty acids, which are good for heart, brain, and skin health.Beans and lentilsCertain varieties of beans and lentils have decent amounts of calcium; for example, winged beans contain 244 mg in a single cooked cup (or 172 grams). White beans are also a good source, as 1 cup or 179 grams of these cooked beans provides 12 percent of the recommended daily intake. Meanwhile, in 100 grams of cooked lentils, you will find 29 mg of calcium, making both good sources of this mineral for those following a plant-based diet.