Calcium is an essential nutrient for the human body, playing a vital role in the formation and maintenance of strong bones and teeth, muscle function, nerve signaling, and enzyme activity.

Traditionally, dairy products like milk, cheese, and yogurt are known for their high calcium content. However, for those following a plant-based diet, dairy is not an option.

If you’re following a vegan or vegetarian diet, or simply avoiding dairy for any other reason, it’s essential to find alternative non-dairy sources of calcium to ensure you’re getting the recommended intake of calcium every day.

Here are seven non-dairy sources of calcium to incorporate into a plant-based diet:.

1. Leafy Greens

Leafy greens are full of various vitamins, minerals, and antioxidants, making them a great food to include in a healthy, balanced diet. Plus, many greens are also an excellent source of calcium.

Spinach, kale, collard greens, and bok choy all contain high amounts of calcium.

A cup of cooked spinach, for example, provides 25% of the recommended daily intake of calcium, while one cup of kale can provide 9% of the recommended intake.

Aim to incorporate a variety of leafy greens into your diet to reap their full health benefits.

2. Fortified Plant-Based Milk

While dairy milk isn’t an option, plant-based milks, like soy, almond, and oat milk, can also provide added calcium.

Some brands fortify their plant-based milk with calcium, vitamins, and minerals, making them a convenient and accessible source of this vital nutrient.

Always check the label to ensure your plant-based milk contains added calcium to ensure you’re meeting your calcium needs. One cup of fortified soy milk provides around 20-30% of the recommended daily intake of calcium, depending on the brand.

3. Beans and Legumes

Beans and legumes are a great source of plant-based protein, but they also provide calcium. Black beans, chickpeas, and lentils are excellent options with around 4-6% of the recommended daily intake of calcium per serving.

Plus, these foods are incredibly versatile, making them an easy addition to any meal. Add them to salads, soups, or enjoy them as a side dish.

For added calcium benefits, try preparing beans and legumes with leafy greens like spinach, which can enhance calcium absorption.

4. Fortified Orange Juice

Orange juice is a popular breakfast beverage option, and some manufacturers fortify their orange juice with calcium. One cup of fortified orange juice can provide between 30-50% of the recommended daily intake of calcium.

It’s essential to choose natural, unsweetened orange juice without added sugars to get the full benefits. Be mindful that orange juice is also high in natural sugars, so enjoy in moderation.

5. Nuts and Seeds

Nuts and seeds are a popular plant-based snack choice, but they’re also a source of calcium. Almonds and sesame seeds, in particular, have a relatively high calcium content.

A quarter cup of almonds, for example, can provide around 8% of the recommended daily intake, while one tablespoon of sesame seeds can provide 4% of the recommended intake.

Enjoy a handful of nuts or sprinkle seeds over salads or yogurt alternatives for an extra boost of calcium.

6. Tofu and Tempeh

Tofu and tempeh are popular meat and dairy alternatives, enjoyed by many on a plant-based diet. These soy-based foods are rich in calcium and other vital nutrients. A half cup of tofu can provide up to 25% of the recommended daily intake of calcium.

Tempeh is also a great source of calcium, and many brands fortify their tempeh with additional vitamins and minerals. Ensure to choose non-GMO and organic soy products when possible.

7. Dried Fruits

Dried fruits are a convenient and delicious snack option and are also a source of calcium. Dried figs, for example, are particularly high in calcium, with just eight figs providing around 6% of the recommended daily intake.

Other dried fruits, like apricots and raisins, also contain calcium and are a healthy way to satisfy a sweet tooth. However, dried fruits are high in natural sugars, so consume in moderation.

Conclusion

While calcium is essential for maintaining strong bones and overall health, dairy is not the only source to get this vital nutrient.

Incorporating leafy greens, fortified plant-based milk, beans and legumes, fortified orange juice, nuts and seeds, tofu, tempeh, and dried fruits into a plant-based diet can provide the recommended daily intake of calcium.

It’s crucial to remember that adequate calcium intake is just one aspect of healthy eating. A balanced plant-based diet is essential to meet all of your nutritional needs while also benefiting overall health and wellbeing.