Humans need calcium to build and maintain strong bones,and 99% of the body’s calcium is in the bones and teeth.It is also necessary  for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle and cardiovascular function.

Your body doesn’t produce calcium 

Your body doesn’t produce calcium, so you have to rely on your diet  to get the calcium you need. Foods that are high in calcium include.

• Dairy products such as milk cheese and yogurt 
• Calcium-fortified bread cereals ,soy products and orange juice 
• Green vegetables such as a kalay spanish 
• White beans 

Why we need calcium 

Calcium is one of the most minals of your body needs to function.You already know that it’s important for strong bones and teeth,but did you know that calcium is also needed to ensure your blood clots and that your heartbeat is as it should ?

If you eat a blanched diet ,you don’t have to think too much about getting enough calcium. But if you are avoiding milk and other dairy products because you are lactose intolerant and have chosen to eat a plant based diet ,You might like to know which other foods can help provide you with your daily intake.

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Green vegetables 

Green vegetables are very effective in producing calcium in our life. Kale has around 250 g of calcium per 100 g. Which is comparatively higher than whole milk 110 mg per 100.  Some other green vegetables including colored greens are good sources of calcium too .

Calcium is also found in large quantities in spanish and chard. But they also contain a lot of a group of molecules that bind to calcium and make it unavailable to our bodies.

Beans 

Beans are very important for our body because they produce a large quantity of calcium. The next time you tuck in to a bowl of veggie chilli you will be straightening as well as warming your bones.  Beans are an excellent vegan friendly calcium source.  The humble kidney beans pack a decent amount of calcium, at 140mg per 100 g. As do soybeans which contain 250 mg per 100 g. 

Nuts and seeds 

Most nuts are a good source of calcium, but almonds rank the best at around 260 mg as 100 g. walnuts and brazil nuts are also worth adding to your diet if you want to be sure you are getting enough. Some seeds have a lot of calcium with sesame seeds coming in at around 980 mg per 100 g.

Fortified foods and drinks 

Today’s technological advances you can get all the calcium you need in other kinds of foods. In fact many foods are fortified with vitamins and minerals to make sure people are getting enough calcium.

Breakfast cereals, orange juice and plant based milk alternatives like soy and rice milk can all have added calcium.  These additions are made in the manufacturing process. For example calcium is added to the floor in the form of calcium carbonate to fortify bread and soy milk, usually in the form of tricalcium phosphate which is the form of calcium found naturally in dairy milk.