Calcium is an essential mineral for our bodies and it is responsible for maintaining strong bones and teeth, proper nerve function, and muscle contractions.

Many people believe that consuming dairy is the only way to get enough calcium, but this is not necessarily true. For those who are lactose intolerant, obtaining calcium can be a bit more difficult. Luckily, there are many non-dairy calcium alternatives for those who cannot consume dairy.

Leafy Greens

One of the most prominent sources of non-dairy calcium is leafy greens. Vegetables such as kale, bok choy, collard greens, and spinach are rich in calcium, with one cup of cooked collard greens containing up to 266 mg of calcium.

These greens can be added to salads, soups, juices, and smoothies, making it easy to incorporate them into your daily diet.

Canned Fish

Canned fish is an excellent source of calcium and is also a great source of protein and omega-3 fatty acids. Fish such as salmon, sardines, and anchovies contain high levels of calcium due to their edible bones.

Eating canned fish on a regular basis can help ensure that you are getting enough calcium in your diet.

Fortified Foods

Many non-dairy milk alternatives, such as soy milk, almond milk, rice milk, and oat milk, are now fortified with calcium and other essential vitamins and minerals.

One cup of fortified soy milk can contain up to 300 mg of calcium, which is nearly equivalent to a glass of cow’s milk. Other fortified foods that are rich in calcium include tofu, breakfast cereals, and orange juice.

Seeds and Nuts

Seeds and nuts are not only delicious snacks but they also provide a great source of calcium. Almonds, chia seeds, sesame seeds, and hemp seeds are all excellent sources of calcium and can be consumed raw, roasted, or as an ingredient in recipes.

One ounce of almonds contains up to 80 mg of calcium.

Beans and Legumes

Beans and legumes are another excellent source of non-dairy calcium. One cup of cooked white beans contains around 191 mg of calcium.

Other beans such as black beans, kidney beans, and navy beans also contain high levels of calcium, making them a great addition to any diet.

Herbs and Spices

Herbs and spices are often overlooked as a source of calcium, but they can actually provide a significant amount of calcium to your diet. Herbs such as parsley, basil, and thyme are all rich in calcium, as are spices such as cinnamon and paprika.

Fruits

Although not as rich in calcium as leafy greens or seeds, some fruits can also provide a significant amount of calcium.

Dried figs, for example, contain around 50 mg of calcium per serving, while oranges and blackberries also contain smaller amounts of calcium.

Other Sources

In addition to the sources mentioned above, there are many other foods that are rich in calcium. These include molasses, seaweed, and some types of bread.

However, it is important to note that some of these sources may not be suitable for everyone, and it is always important to consult with a healthcare professional before making any significant changes to your diet.

In Conclusion

There are many non-dairy calcium alternatives available for those who are lactose intolerant.

By incorporating a variety of these foods into your daily diet, you can ensure that you are getting enough calcium to maintain strong bones and overall good health.