It is no secret that calcium is essential for strong bones and teeth, but it also helps regulate blood pressure and maintain a healthy heart. If your calcium intake is low, your body will compensate by taking calcium from your bones, leaving them brittle and weak. But what if you’re a vegan, lactose intolerant, or just not a fan of dairy products? Fortunately, there are ways to boost your calcium intake without touching any dairy product. Here are 10 non-dairy sources of calcium that you can add to your diet.
Nuts and seeds aren’t the first thing people think of when they’re looking to increase their calcium intake. But almonds do contain calcium in significant amounts. A half-cup serving of almonds contains almost 183 milligrams of calcium. In addition, almonds also reduce the risk of heart disease.
These little mini trees are notorious for being pushed off the plates of kids around the world, but broccoli is still one of the healthiest vegetables. Broccoli is great for bone health as it contains high levels of calcium, vitamin K, vitamin A, foliate and dietary fiber.
3. Collard Greens
Getting calcium from dark, green, leafy vegetables is probably the best health choice. Collard greens are highly nutritious staple green “cabbage-like leaves” vegetable. A 100g serving of collards packs 145 milligrams of calcium.
4. Dried Figs
Dried figs have a unique look and taste, but there are many more reasons to love them. Eating five dried figs per day gives you 135 milligrams of calcium. They’re also a great source of potassium and fiber.
5. Ground Thyme
Yes, adding dried herbs to your dishes can help increase your calcium intake. Dried herbs are not only packed with flavor but are also calcium dense. Dried thyme contains almost 94 milligrams of calcium per 5 grams.
Oranges make the perfect snack and are also an incredible source of bone-strengthening calcium. A cup of freshly-squeezed orange juice offers approximately 72 milligrams of calcium.
These small, oily fish are not only nutritious but also underappreciated. They deliver more calcium per serving than essentially any other food because they’re full of soft, edible bones. Sardines promote bone health, reduce inflammation and lower cholesterol.
8. Sesame Seeds
Sesame seeds are tiny but they have many health benefits. These white little seeds are very high in calcium. Just a tablespoon of these tiny seeds can provide you with 88 milligrams of calcium.
Most people take time to get used to the taste of tofu, but it is absolutely worth it. Always buy tofu prepared with calcium sulfate as it will contain more calcium than tofu made with nigari. Just a single ounce of fried tofu provides about 100 milligrams of calcium.
10. White Beans
Also known as the navy bean, white beans are very high in calcium. They have approximately 175 milligrams of calcium per serving.