Building strong bones is crucial for both children and adults. Calcium is the main mineral responsible for bone health, and it is widely known that dairy products are the best source of calcium.

However, for various reasons, some people don’t consume dairy products. Some people are lactose intolerant, while others follow a vegan or vegetarian diet. Fortunately, there are many non-dairy foods that are rich in calcium and other bone-boosting nutrients.

In this article, we will explore the top non-dairy foods you need to know for building strong bones.

1. Fortified Plant Milk

Plant milk, such as soy milk, almond milk, coconut milk, and oat milk, can be fortified with calcium and vitamin D. Soy milk is the most calcium-rich plant milk, with around 120 milligrams (mg) of calcium per 100 milliliters (mL).

Almond milk and coconut milk are lower in calcium but can still provide about 15-20% of the daily value per cup, depending on the brand. Oat milk is also a good source of calcium, with around 35-40% of the daily value per cup.

2. Tofu

Tofu, also known as bean curd, is made from soybeans and is a staple in many vegan and vegetarian diets. One half-cup of tofu contains around 250-350 mg of calcium.

Tofu is also a good source of protein, iron, and magnesium, all of which are essential for bone health.

3. Leafy Greens

Leafy greens, such as kale, bok choy, collard greens, and spinach, are not only low in calories but also rich in calcium and other bone-boosting nutrients.

For example, one cup of cooked kale contains around 180 mg of calcium, while one cup of cooked bok choy provides around 150 mg of calcium.

4. Seaweed

Seaweed, such as nori, wakame, and hijiki, is a staple in many Asian cuisines and is also a good source of calcium and other minerals. For example, one tablespoon of dried wakame contains around 120 mg of calcium.

5. Beans and Lentils

Beans and lentils are not only rich in fiber and protein but also in calcium and magnesium. For example, one cup of cooked chickpeas contains around 80-90 mg of calcium, while one cup of cooked black beans provides around 60 mg of calcium.

6. Nuts and Seeds

Nuts and seeds are not only a good source of healthy fats but also of calcium and other minerals. For example, one ounce of almonds contains around 75 mg of calcium, while one tablespoon of sesame seeds provides around 90 mg of calcium.

7. Figs

Figs are a sweet and nutritious fruit that are also rich in calcium and other bone-boosting nutrients. One cup of dried figs contains around 300 mg of calcium, which is more than a cup of milk.

8. Fortified Cereals

Many breakfast cereals are fortified with calcium and other nutrients, making them a quick and easy way to boost your bone health. However, it’s important to choose cereals that are low in sugar and high in fiber.

One cup of fortified cereal can provide around 200-300 mg of calcium.

9. Amaranth

Amaranth is a gluten-free ancient grain that is rich in calcium, magnesium, and other bone-boosting nutrients. One cup of cooked amaranth contains around 116 mg of calcium, which is almost as much as a cup of milk.

10. Sardines

Sardines are a small saltwater fish that are not only a good source of omega-3 fatty acids but also of calcium and vitamin D. One can of sardines can provide around 325 mg of calcium.

Conclusion:.

Building strong bones is crucial for overall health and quality of life. While dairy products are the best source of calcium, there are many non-dairy foods that are also rich in this bone-boosting mineral.

Some of the top non-dairy foods for building strong bones include fortified plant milk, tofu, leafy greens, seaweed, beans and lentils, nuts and seeds, figs, fortified cereals, amaranth, and sardines. By including these foods in your diet, you can give your bones the nutrients they need to stay healthy and strong.