7 Non-dairy Sources of Calcium You Should Include In Your Diet

Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth, supporting muscle function, and ensuring the proper functioning of the nervous system. While dairy products are often considered the go-to source for calcium, they are not the only option. For those who are lactose intolerant, vegan, or simply prefer non-dairy alternatives, there are plenty of plant-based and non-dairy sources of calcium that can be easily incorporated into your diet. In this article, we will explore seven excellent non-dairy sources of calcium to help you meet your daily requirements without relying on milk or cheese.

1. Leafy Greens
Leafy green vegetables are among the best plant-based sources of calcium. These greens are rich in calcium, along with a host of other essential nutrients, including fibre, vitamins, and antioxidants. Some of the top leafy greens that provide a good dose of calcium include:

• Kale: Known for its high calcium content, kale is not only versatile in cooking but also packed with vitamins A, C, and K.
  

Collard Greens: These are among the most calcium-rich vegetables, providing a hefty dose of the mineral in just one serving.

Spinach: Although spinach contains calcium, it also contains oxalates that can reduce calcium absorption. However, it remains a valuable source of the mineral.

Incorporating leafy greens into your meals, whether in salads, smoothies, or cooked dishes, is an excellent way to boost calcium intake.

2. Tofu and Tempeh
Tofu and tempeh are both excellent sources of calcium, especially for those on a plant-based diet. These soy products are not only rich in calcium but also provide a high amount of protein and other important nutrients.

• Tofu: Firm tofu, in particular, is often made with calcium salts, making it a great non-dairy source of the mineral. You can easily incorporate it into stir-fries, soups, or salads.
  

Tempeh: Tempeh is a fermented soy product that is dense in protein, fibre, and calcium. It has a nutty flavour and can be used in a variety of dishes such as sandwiches, salads, and curries.

Both tofu and tempeh offer a healthy alternative to dairy products, providing a significant calcium boost along with other nutritional benefits.

3. Almonds
Almonds are not only a great source of healthy fats and protein, but they are also a fantastic non-dairy source of calcium. Just a handful of almonds can help you meet a portion of your daily calcium requirement. In addition to calcium, almonds are rich in vitamin E, magnesium, and fibre, making them a nutritious snack option.

To enjoy almonds, you can eat them raw, add them to smoothies, or use almond butter as a spread. They are also a great addition to granola or baked goods.

4. Fortified Plant-Based Milks
Plant-based milks, such as almond milk, soy milk, oat milk, and rice milk, are often fortified with calcium to offer a dairy-free alternative that mimics the calcium content of cow’s milk. These fortified milks can be consumed in the same way as regular milk — in smoothies, coffee, tea, or poured over cereals.

When choosing a fortified plant-based milk, always check the label to ensure that it has added calcium. Many plant-based milks also offer additional vitamins and minerals, such as vitamin D, which helps with calcium absorption.

5. Figs
Figs, both fresh and dried, are a delicious and nutritious source of calcium. Just a handful of dried figs can provide a significant amount of calcium, as well as fibre, antioxidants, and other vitamins. Dried figs, in particular, are concentrated, making them an excellent source of the mineral.

Figs can be eaten as a snack, added to salads, or incorporated into baked goods. Their natural sweetness makes them a healthy alternative to sugary snacks while providing a valuable calcium boost.

6. Chia Seeds
Chia seeds are tiny nutritional powerhouses that are rich in calcium, along with omega-3 fatty acids, fibre, and protein. These seeds are an excellent source of plant-based calcium, and a couple of tablespoons can help contribute to your daily calcium intake.

Chia seeds are versatile and can be added to smoothies, sprinkled on top of salads, or soaked overnight to make chia pudding. Their ability to absorb liquid and form a gel-like consistency makes them an enjoyable addition to various recipes.

7. Broccoli
Broccoli is another excellent non-dairy source of calcium. While it doesn’t provide as much calcium as dairy products, it is still a good source of the mineral, along with a variety of other nutrients, including vitamin C, fibre, and folate. Broccoli is also rich in antioxidants that can help reduce inflammation and support overall health.

Broccoli can be enjoyed raw, steamed, roasted, or incorporated into soups, salads, and stir-fries. Its versatility makes it easy to include in a variety of meals.

Ensuring that you get enough calcium in your diet is important for maintaining strong bones, teeth, and overall health. While dairy products are often seen as the go-to source for calcium, there are many non-dairy alternatives that can help you meet your calcium needs. Leafy greens, tofu, tempeh, almonds, fortified plant-based milks, figs, chia seeds, and broccoli are just a few of the many calcium-rich foods that can be easily incorporated into your diet. By diversifying your food choices, you can enjoy a well-rounded and nutrient-rich diet without relying on dairy products.