Calcium is an essential mineral that is responsible for maintaining strong bones and teeth. It’s also important for muscle and nerve function, blood clotting, and enzyme activation.

While dairy products are the most common source of calcium, they are not the only ones. In fact, you can get plenty of calcium from non-dairy sources as well. Here are some non-dairy calcium sources to include in your diet:.

1. Leafy Greens

Leafy greens such as kale, collard greens, and spinach are great sources of calcium. In fact, one cup of cooked kale contains 177 mg of calcium, while one cup of cooked spinach contains 240 mg of calcium.

These greens are also packed with other nutrients such as vitamin K, vitamin A, vitamin C, and iron. You can add them to your salads, smoothies, soups, or stir-fries.

2. Broccoli

Broccoli is a cruciferous vegetable that is loaded with calcium. One cup of cooked broccoli contains 62 mg of calcium. It’s also high in fiber, vitamin C, vitamin K, vitamin A, and folate.

You can steam, boil, roast, or sauté broccoli and add it to your meals.

3. Tofu

Tofu is a plant-based protein that is made from soybeans. It’s also a great source of calcium, especially if it’s made with calcium sulfate. Half a cup of tofu can provide you with 253-861 mg of calcium, depending on the type of tofu.

Tofu is very versatile and can be used in stir-fries, soups, salads, sandwiches, or as a substitute for meat in your favorite recipes.

4. Almonds

Almonds are a delicious and nutritious snack that is high in calcium. One ounce of almonds contains 75 mg of calcium. They are also rich in healthy fats, fiber, protein, and vitamin E. You can eat them raw, roasted, or as almond butter.

5. Chia Seeds

Chia seeds are small seeds that are packed with nutrients, including calcium. One ounce of chia seeds contains 179 mg of calcium. They are also high in fiber, protein, omega-3 fatty acids, and antioxidants.

You can sprinkle chia seeds on your oatmeal, yogurt, smoothies, or salads.

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6. Sesame Seeds

Sesame seeds are a rich source of calcium, with one tablespoon of sesame seeds containing 88 mg of calcium. They are also high in healthy fats, protein, and antioxidants.

You can sprinkle sesame seeds on your salads, stir-fries, or use them as a crust for fish or chicken.

7. Fortified Foods

Many foods are fortified with calcium to help you meet your daily needs. Some of these foods include fortified orange juice, fortified plant-based milk, and fortified breakfast cereals. You can check the labels to ensure they are fortified with calcium.

8. Canned Fish

Canned fish such as salmon and sardines are a great source of calcium. A 3-ounce serving of canned salmon can provide you with 181 mg of calcium, while a 3-ounce serving of canned sardines can provide you with 325 mg of calcium.

They are also rich in omega-3 fatty acids, vitamin D, and protein. You can add them to your salads, sandwiches, or eat them as a snack.

9. Beans and Legumes

Beans and legumes such as chickpeas, navy beans, and black beans are also good sources of calcium. One cup of cooked chickpeas contains 80 mg of calcium, while one cup of cooked navy beans contains 126 mg of calcium.

They are also high in fiber, protein, iron, and folate. You can add them to your salads, soups, stews, or use them as a base for veggie burgers.

10. Vegetables

Other vegetables such as okra, turnip greens, and bok choy are also good sources of calcium. One cup of cooked okra contains 82 mg of calcium, while one cup of cooked turnip greens contains 197 mg of calcium.

They are also rich in other nutrients such as vitamin K, vitamin A, and vitamin C. You can add them to your meals as a side dish or use them in your favorite recipes.

In Conclusion

There are plenty of non-dairy calcium sources to include in your diet. From leafy greens and broccoli to tofu and chia seeds, you can easily meet your daily calcium needs without relying on dairy products.

Try incorporating these foods into your meals to ensure you are getting enough calcium for strong bones and a healthy body.