15 Ways to Get More Calcium Without Dairy
Dairy foods such as milk, yogurt, and cheese are famous for being packed with protein and calcium. But guess what? You can also get plenty of calcium from plant-based sources, which are often even higher in calcium anyway. Not everyone can or wants to consume dairy, whether they’re vegan, lactose intolerant, or just not fans of the taste. So, what do they do?
Calcium is important for growing and maintaining strong bones and teeth. It also helps muscles, cells, and nerves do their thing. The National Institutes of Health suggests adults get about 1,000 milligrams of calcium daily.
Growing up, we were always told milk was the go-to for calcium. However, dairy isn’t the best or easiest way for our bodies to absorb calcium. The great news is there are plenty of non-dairy options that are just as good or even better. Let’s explore 15 awesome non-dairy sources to help you hit your daily calcium goals.
1. Leafy Greens
Leafy greens, including kale, spinach, and collard greens, are among the most significant sources of calcium. One cup of well-cooked greens contains over 20% of adults’ recommended daily calcium intake, around 266 mg. Vitamin K is important for bone health and is also present in leafy greens.
However, keep in mind that some leafy greens cannot fully and quickly absorb calcium due to the oxalates, naturally occurring compounds that can bind to calcium. On the other hand, greens such as collards and kale contain lower oxalate levels, meaning their calcium is more bioavailable. Adding various greens to a person’s daily diet will provide a great mix of nutrients.
2. Almonds
Besides being tasty treats, almonds are also a good source of calcium. A handful amount of around 22 almonds contains 76 mg of calcium. That’s not all; nuts are also rich in magnesium, which helps the body absorb calcium more effectively.
Add almonds to your oatmeal, as they are also packed with other healthy fats, fiber, and protein. Almonds are a wholesome and nutritious addition to the diet. Apply almond butter to bread or drink almond milk (homemade is best) to maximize calcium intake.
3. Chia Seeds
Chia seeds are also known as tiny nutritional powerhouses. Two tablespoons (one ounce) of chia seeds contain 179 mg of calcium. These seeds are also rich in omega-3 fatty acids, fiber, and protein, which make them a great addition to smoothies, yogurt, and baked goods.
The tiny little seeds are incredibly versatile and easily added to an everyday diet. Add them to your almond milk, forming a gel-like consistency. These are helpful for thickening sauces and perfect for puddings. Chia seeds boost a person’s calcium intake without having them consume dairy products.
4. Fortified Plant Milk
Rice, almond, and soy milk are plant-based milk fortified with calcium. Just one cup of almond milk, which contains 450 mg of calcium, contains more calcium than cow’s milk. Plant-based milk also contains Vitamin D, which is helpful for calcium absorption.
When selecting plant-based milk, it’s essential to check the label and ensure it is fortified with vital nutrients. These alternatives can seamlessly replace dairy milk in various applications, like cereals, smoothies, and coffee. By using fortified plant milk, you can effortlessly boost your calcium intake and maintain a balanced, nutritious diet.
5. Tofu
When made with calcium sulfate, tofu becomes an excellent and rich source of calcium. Depending on the type and brand, half a cup of tofu can provide 200-400mg of calcium. It is also a protein-rich product and can be used in desserts and stir-fries.
Search for brands that expressly say they are calcium-set to get as much calcium as possible from your tofu. This indicates that calcium sulfate was used during manufacturing, making it a more consistent calcium source.
6. Sesame Seeds
Smaller in size, sesame seeds pack an enormous calcium punch. 88 mg of calcium can be consumed from only one tablespoon of sesame seeds. Other beneficial nutrients for bone health, such as magnesium, phosphorus, and zinc, are present in these seeds.
It’s not hard to include sesame seeds in your diet. Use tahini (sesame seed butter) in sauces and dressings, or sprinkle them over salads and sandwich them between slices of bread or crackers. This gives your food a delicious nutty flavor while increasing the calcium you consume.
7. Edamame
Edamame, the young green soybeans, are an exceptional snack choice. Packed with essential nutrients, a single cup of cooked edamame delivers 98 mg of calcium. But that’s not all; it also boasts high levels of protein, fiber, and amino acids, making it a truly well-balanced and beneficial addition to any diet. Including this delightful pulse in your meals is a wise decision that will positively impact your overall health and well-being.
Edamame is a simple vegetable to cook and tastes good on its own, in salads or stir-fries. Additionally, it is a good source of plant-based protein, which benefits people following vegan or vegetarian diets or antibiotic treatments.
8. Figs
Dried figs are a tasty and filling method to increase your calcium intake. About 120 mg of calcium can be found in a half-cup of dried figs. They also contain a lot of fiber and antioxidants, suitable for your general health.
Figs can be baked, added to yogurt or oatmeal, or eaten as a snack. Their nutrient profile provides an additional health benefit, and their natural sweetness makes them an excellent substitute for produced sugars.
9. White Beans
White beans, or navy beans, also contain significant amounts of calcium. One cup of finely cooked navy beans provides around 161mg of calcium. White beans are also rich in other nutrients such as fiber, iron, and protein, a complete package for a whole meal.
Because of their versatility, beans can be used in salads, soups, stews, and dips like hummus. They are also affordable, making it simple to include them in your meals regularly.
10. Seaweed
Not all, but a few types of seaweed, such as kelp and wakame, contain calcium in great quantities. People can obtain around 126 mg of calcium from 80 grams of raw wakame. Besides calcium, it is also enriched with iodine, boosting thyroid function.
You can easily add seaweed to your daily diet in salads, soups, sushi, or quick bites like sandwiches.
11. Amaranth
Amaranth is a lesser-known grain with a high calcium content. One cup, or 246 grams of cooked amaranth, contains about 116 mg of calcium. It’s also an excellent source of fiber, protein, and other necessary nutrients.
Amaranth is used in several ways, from savory side dishes to breakfast porridge. Its varied nature and nutty flavor make it a great supplement to any diet.
12. Oranges
In addition to being rich in vitamin C, oranges also provide a fair quantity of calcium. A medium orange has roughly 65 milligrams of calcium in it. Fortified orange juice is an excellent source of calcium because it can contain even more.
Oranges can be added to salads and smoothies or eaten as a snack to help increase calcium levels. Their vitamin C also improves the ability of other foods to absorb calcium.
13. Blackstrap Molasses
The sweetener blackstrap molasses has an unexpectedly high calcium content—about 172 mg in one spoonful. In addition, it has high levels of potassium, magnesium, and iron, which makes it a healthy substitute for other sweets.
Blackstrap molasses can be added to marinades and sauces, oatmeal, and yogurt as a sweetener, and it can also be used in baking. Its strong flavor gives meals depth and provides a good supply of calcium.
14. Broccoli
Broccoli is a high-calcium vegetable. One cup of cooked broccoli has around 62 milligrams of calcium. In addition, it has high levels of fiber, vitamins C and K, and other vital elements.
It’s simple to include broccoli in your diet. It can be eaten raw with a dip, added to soups, roasted, or steamed.
15. Okra
One green food that is frequently disregarded as a calcium powerhouse is okra. About 123 mg of calcium can be found in one cup of cooked okra. It adds nutrition to your diet and is abundant in fiber, vitamin C, and folate.
Okra is a versatile ingredient that works well in stir-fries, salads, soups, and stews. Its distinct texture and moderate flavor can help you increase your calcium intake.
17 Ways to Combat Age-Related Muscle and Bone Loss
Are you anxious about muscle and bone loss as you age? Among the many physiological changes that come with aging, two of the most concerning are the loss of muscle mass and the decrease in bone density, known as sarcopenia and osteoporosis.
17 Ways to Combat Age-Related Muscle and Bone Loss
27 Ways Real People Were Able to Lose Weight Sustainably without Extreme Dieting
Finding it challenging to lose those stubborn extra pounds, and growing more disheartened by the digits on your scale? The plethora of diets, exercise routines, and conflicting guidance can, without a doubt, feel quite bewildering. In the midst of numerous choices and contradictory information, you might naturally ponder: Where should you even commence?
27 Ways Real People Were Able to Lose Weight Sustainably without Extreme Dieting
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