Calcium is an essential mineral that plays many vital roles in the body, including keeping the bones healthy and strong, supporting the heart, muscles, and nerves, and regulating blood pressure.

While milk and dairy products are known for their high calcium content, there are plenty of non-dairy food choices that can help replenish this important nutrient.

Leafy Greens

Leafy greens are rich in a variety of nutrients, including calcium. One of the best choices is kale, which contains 100 milligrams of calcium per cup, which is about 10% of the daily value.

Other good options are collard greens, mustard greens, bok choy, turnip greens, and spinach. While spinach has long been touted as a great source of calcium, it is important to note that it also contains oxalates, which can bind to calcium and hinder its absorption. Cooking spinach can help reduce the amount of oxalates.

Sea Vegetables

Sea vegetables, such as kelp, nori, and wakame, are some of the best non-dairy sources of calcium. Kelp is particularly rich, with one cup containing around 136 milligrams of calcium.

These seaweeds also contain other important minerals, such as iodine and magnesium.

Figs

Figs are a sweet and delicious fruit that is also packed with calcium. Just four dried figs contain around 100 milligrams of calcium. Fresh figs are also a good source of this mineral, providing around 35 milligrams per fruit.

Tofu and Tempeh

Tofu and tempeh are two vegetarian staples that are also excellent sources of calcium. Tofu made with calcium sulfate can contain up to 861 milligrams of calcium per cup, while tempeh contains around 184 milligrams per cup.

Almonds

Almonds are not only a delicious snack but also a great source of calcium. One ounce of almonds contains around 75 milligrams of calcium.

Other nuts and seeds that are good sources of calcium include sesame seeds and tahini, which contain around 88 milligrams per tablespoon.

Beans and Lentils

Beans and lentils are plant-based proteins that are also rich in calcium. One cup of black beans contains around 46 milligrams of calcium, while one cup of cooked lentils contains around 38 milligrams.

Other good options include white beans, chickpeas, and navy beans.

Broccoli and Other Cruciferous Vegetables

Broccoli is a great source of many nutrients, including calcium. One cup of broccoli contains around 43 milligrams of calcium. Other cruciferous vegetables, such as cauliflower, cabbage, and Brussels sprouts, are also good sources of calcium.

Fortified Foods

Many non-dairy milks, such as almond, soy, and rice milk, are now fortified with calcium and other important nutrients. Fortified orange juice, cereal, and bread can also be good sources of this mineral.

Be sure to check the label to see if the product contains added calcium.

Herbs and Spices

While herbs and spices may not be a significant source of calcium, they can add a nutritional boost to meals. Some herbs and spices that contain calcium include basil, thyme, oregano, and cinnamon. Adding these to meals can help increase calcium intake.

Conclusion

Calcium is an important nutrient that can be obtained from a variety of non-dairy sources, including leafy greens, sea vegetables, figs, tofu, almonds, beans and lentils, broccoli and other cruciferous vegetables, fortified foods, and herbs and spices. Adding these foods to meals can help ensure that the body gets the calcium it needs to function properly and stay healthy.