Calcium is an essential mineral that plays a crucial role in various bodily functions, including building and maintaining bones, supporting muscle and nerve function, and assisting in blood clotting.

Without sufficient calcium intake, our bodies become vulnerable to various health conditions such as osteoporosis, muscle cramps, and weakened teeth.

Calcium deficiency occurs when the body does not have enough calcium, and this can be caused by various factors such as malabsorption, inadequate calcium intake, or even certain medications can cause calcium deficiency.

While dairy products are traditionally known as the go-to source of calcium, many people prefer non-dairy options. Fortunately, there are several non-dairy options that you can consider to get the necessary calcium intake your body needs.

Non-Dairy Sources of Calcium

1. Leafy greens

Leafy greens such as kale, spinach, and collard greens are excellent sources of calcium. Dark and leafy greens are highly nutritious, containing many vitamins and minerals that support bone health.

2. Tofu

Tofu, made from soybeans, is rich in calcium. Tofu is a versatile food, and you can use it in various recipes as a substitute for meat.

Silken tofu is a great option to incorporate into smoothies, while firm tofu is an excellent addition to stir-fries, salads, and soups.

3. Almonds and almond milk

Almonds are a good source of calcium, fiber, and protein. If you’re not into eating nuts, almond milk is also a good option.

Almond milk is a plant-based alternative to cow’s milk, and they are fortified with calcium to increase the calcium content.

4. Fortified plant-based milk

Plant-based milk such as soy milk, rice milk, and oat milk are excellent non-dairy options that are fortified with calcium. When buying plant-based milk, ensure that they are fortified with calcium, and the calcium content is equal to cow’s milk.

5. Sesame seed

Sesame seeds are not only rich in calcium but also high in essential minerals such as zinc, iron, and magnesium. Additionally, they are also an excellent source of healthy fats, fiber, and protein.

You can add sesame seeds to your meals by sprinkling them onto salads and stir-fries or using them to make hummus.

6. Beans and lentils

Beans and lentils are not only high in protein and fiber, but they are also incredibly nutrient-dense. They are an excellent source of calcium, iron, zinc, and magnesium. Additionally, they are also low in fat and a good option for plant-based eaters.

7. Chia seed

Chia seeds are a good source of calcium, protein, and healthy fats. They are also an excellent source of omega-3 fatty acids, which play a crucial role in brain function and reducing inflammation.

You can add chia seeds to your diet by incorporating them into smoothies, making chia pudding or sprinkling them onto salads.

8. Figs

Figs are a great source of calcium, fiber, and antioxidants. They are also low in calories and a good option for those watching their weight. Fresh or dried figs can be incorporated into your meals or used as a snack.

9. Broccoli

Broccoli is a good source of calcium, fiber, and vitamins A and C. Additionally, it is low in calories, making it an excellent addition to any diet. You can incorporate broccoli into your meals by roasting it, making soups or stir-fries.

10. Quinoa

Quinoa is a superfood that is rich in essential minerals such as calcium, magnesium, and iron. It is also an excellent source of protein and fiber. Quinoa is a versatile food that can be used to make salads, stir-fries, and bowls.

Conclusion

Calcium is an essential mineral for our bodies, and it is crucial to ensure that we are meeting our daily calcium requirements to support strong bones and overall health.

While dairy products are traditionally the go-to source of calcium, there are various non-dairy options that you can incorporate into your diet such as leafy greens, tofu, almond milk, fortified plant-based milk, sesame seeds, beans and lentils, chia seeds, figs, broccoli, and quinoa.