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18
Oct 2021
Plant-based calcium sources
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Calcium is an essential mineral for bones and also enables our muscles to contract and our heart to beat. 99% of the calcium in our body is in our bones and teeth. Everyday, we lose calcium in our calcium via our hair, skin, nail, sweat and urine. Our bodies cannot produce calcium, which is why it is imperative that we get enough from the food we eat. Here is a list of plant-based calcium sources and the number of mg of calcium per 100g:
Spinach
99 mg (per 100 g)
Broccoli
47mg (per 100g)
Cabbage
40 mg (per 100g)
Tofu
350 mg (per 100g)
White Bean
55mg (per 100g)
Soybean
197 mg (per 100g)
Carrot
60mg (per 100g)
Pumpkin
21mg (per 100g)
Orange
40mg (per 100g)
Almond
264mg (per 100g)
Fig
162 mg (per 100g)
Sweet Potato
30 mg (per 100g)
Parsley
138 mg (per 100g)
Tomato
110mg (per 100g)
Arugula
88mg (per 100g)
Adults aged 19 to 64 need 700mg of calcium a day.

You should be able to get all the calcium you need from your daily diet.
Sources:
NHS
Medical News Today
My Food Data
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