Calcium is an essential mineral that is required for the development and maintenance of healthy bones and teeth, muscle function, and nerve transmission. While dairy products are a well-known source of calcium, not everyone can consume them due to lactose intolerance, allergies, or ethical reasons. Fortunately, there are plenty of non-dairy foods that are rich in calcium and can provide the recommended daily intake of this vital nutrient.

Leafy Greens:

Leafy green vegetables like kale, spinach, collard greens, and bok choy are excellent sources of calcium. A cup of cooked collard greens contains 266 mg of calcium, which is almost a quarter of the daily recommended intake for adults. Spinach is another great option, with a cup of cooked spinach providing 245 mg of calcium.



Fortified Plant-Based Milk:

Many plant-based milks such as soy, almond, and oat milk are fortified with calcium, making them an excellent dairy-free alternative. A cup of fortified soy milk can provide up to 300 mg of calcium, while a cup of fortified almond milk can provide around 450 mg.



Tofu:

Tofu is a versatile and nutritious food that is rich in calcium. One 100-gram serving of tofu can provide up to 350 mg of calcium. Tofu is also an excellent source of protein and can be used in a variety of recipes, from stir-fries to smoothies.



Canned Fish:

Canned fish such as sardines, salmon, and anchovies are not only a great source of omega-3 fatty acids but also rich in calcium. A 3.5-ounce serving of canned sardines contains about 370 mg of calcium, which is more than a glass of milk. Canned salmon is also a good option, with a 3.5-ounce serving providing around 200 mg of calcium.



Nuts and Seeds:

Nuts and seeds are a great source of calcium, as well as other essential nutrients like protein and healthy fats. Almonds, for example, contain 76 mg of calcium per ounce, while sesame seeds contain 88 mg per tablespoon. Other calcium-rich nuts and seeds include chia seeds, sunflower seeds, and Brazil nuts.



Beans and Lentils:

Beans and lentils are not only a great source of plant-based protein but also rich in calcium. A cup of cooked white beans contains around 130 mg of calcium, while a cup of cooked lentils contains around 40 mg. Other calcium-rich legumes include chickpeas, navy beans, and black beans.



Fortified Orange Juice:

Orange juice that has been fortified with calcium can provide a significant amount of this essential mineral. A cup of fortified orange juice can provide up to 350 mg of calcium, which is around the same amount as a cup of milk. However, it's essential to choose orange juice that is fortified with calcium, as not all brands provide this added nutrient.



Vegetables:

A few veggies also contain good amounts of calcium.. Broccoli, for example, contains around 40 mg of calcium per cup, while kale contains around 90 mg per cup. Other calcium-rich vegetables include okra, Brussels sprouts, and Chinese cabbage.



Dried Fruits:

Figs, raisins, and apricots, among other dried fruits, are source of calcium. One-half cup of dried figs contains around 120 mg of calcium, while one-half cup of dried apricots contains around 35 mg. However, it's important to note that dried fruits are also high in sugar, so they should be consumed in moderation.



Fortified Breakfast Cereals:

Many breakfast cereals are fortified with calcium, making them an easy and convenient way to consume this essential nutrient. A cup of fortified breakfast cereal can provide up to 1000 mg of calcium, which is more than the recommended daily intake for adults. However, it's essential to choose cereals that are low in sugar and have no added artificial ingredients.



In conclusion, there are many non-dairy foods that are high in calcium and can help meet the recommended daily intake of this essential nutrient. Leafy greens, fortified plant-based milk, tofu, canned fish, nuts and seeds, beans and lentils, fortified orange juice, vegetables, dried fruits, and fortified breakfast cereals are all excellent sources of calcium. By incorporating these foods into your diet, you can ensure that you are getting enough calcium to support the health of your bones, teeth, muscles, and nerves.