Calcium is an essential mineral for building and maintaining strong bones. While dairy products are a well-known source of calcium, there are many other non-dairy foods that are also great for bone health. In fact, some of these foods might surprise you!.

1. Leafy Greens

Leafy greens such as kale, spinach, and collard greens are excellent sources of calcium, as well as other bone-building nutrients like vitamin K.

One cup of cooked kale, for example, contains 177 milligrams of calcium, which is about 18% of the recommended daily intake for adults.

2. Salmon and Sardines

Fatty fish like salmon and sardines are not only rich in bone-building calcium, but also in vitamin D. Vitamin D is crucial for helping the body absorb calcium from food and supplements.

Just three ounces of canned salmon with bones contains about 180 milligrams of calcium and over 200 IU of vitamin D.

3. Almonds

Almonds and other nuts are a great source of calcium and other minerals like magnesium and potassium, which are also important for bone health. Just one ounce of almonds contains about 75 milligrams of calcium.

4. Tofu and Tempeh

Soy products like tofu and tempeh are not only great sources of plant-based protein, but also contain calcium and other bone-healthy nutrients like magnesium and phosphorus.

A half cup of tofu contains about 400 milligrams of calcium, which is about 40% of the recommended daily intake for adults.

5. Beans and Lentils

Beans and lentils are also rich in calcium, as well as other minerals like iron and zinc that support bone health. Half a cup of cooked white beans, for example, contains about 80 milligrams of calcium.

6. Fortified Foods

Many non-dairy foods are fortified with calcium and vitamin D, making them a convenient way to get these bone-boosting nutrients.

Examples of fortified foods include orange juice, breakfast cereals, and plant-based milks like almond, soy, and rice milk.

7. Broccoli

Broccoli, along with other cruciferous vegetables like cauliflower and Brussels sprouts, is high in calcium and other nutrients like vitamin K and potassium that support bone health. One cup of cooked broccoli contains about 62 milligrams of calcium.

8. Chia Seeds

Chia seeds are a good source of calcium, as well as other nutrients like magnesium, phosphorus, and omega-3 fatty acids that promote bone health. Just one ounce of chia seeds contains about 179 milligrams of calcium.

9. Figs

Figs are not only delicious, but also rich in calcium, magnesium, potassium, and other nutrients that support bone health. Five small dried figs contain about 135 milligrams of calcium.

10. Quinoa

Quinoa is a nutrient-dense grain that is high in protein, fiber, and many bone-healthy minerals like calcium, magnesium, and phosphorus. One cup of cooked quinoa contains about 80 milligrams of calcium.

While dairy products like milk, cheese, and yogurt are certainly good sources of calcium, there are many other non-dairy foods that can help build and maintain strong bones.

By incorporating a variety of these foods into your diet, you can support your bone health naturally and deliciously!.