Calcium deficiency: Food substitutes for vegans and people who don't have dairy

Calcium is an extremely essential mineral for the body. It not only helps strengthen bones and improve dental health, but it also regulates heart rhythms and muscle contraction. Insufficient calcium in the body can lead to a condition called hypocalcemia. Symptoms include confusion, muscle spasms, cramps, numbness in hands, feet and face, and weakened bones. While daily products like milk, yogurt, cheese are the best sources of calcium, here are some vegan alternatives to treat calcium deficiency.

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Dairy products are the best sources of calcium. There's no doubt about that. However, people who don't have milk or are vegan can opt for soy or almond milk, as they are fortified with calcium.

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Green leafy vegetables like spinach, kale, bok choy and collard greens are very rich in calcium. They're an excellent source of highly absorbable calcium, which can support your bone and dental health. They also contain a rich amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B1, B2, B3, B5 and, B6, which makes them highly beneficial for overall health.

If you're looking for a vegan-friendly calcium source, then beans and pulses should be your go-to foods. In addition, they also contain fiber and protein, which is good for digestion and can boost energy levels.

Tofu is highly rich in calcium. While traditional tofu contains 176 mg of calcium per 100 g, calcium-set tofu contains 350 mg of calcium per serving. Made from soybeans, it is vegan-friendly and is a great source of fiber, vitamins, and minerals. Tofu is also rich in protein.

Nuts are highly nutritious snacks that contain a small amount of calcium. However, almonds in particular contain high levels of calcium, providing 97 mg per 1/4 cup 35 grams. Next to it are Brazil nuts that provide 6% of the Recommended Dietary Intake (RDI) per 35 grams. In addition, they also have fiber, healthy fats, and protein.