The benefits of calcium go a lot further than most people realize. We are all aware that calcium is important for strong teeth and bones. However, the mineral also assists with preventing insulin resistance, which could cause Type 2 diabetes, as well as regulating blood pressure and maintaining healthy blood vessels. Adults are recommended to consume 1,000 mg of calcium each day, and there is a common misconception that you can only get calcium from dairy products. This isn’t the case. Read on to discover ten surprising dairy-free sources of calcium.
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1. Dairy-free calcium supplement
There is only one place to begin, and this is with dairy-free calcium supplements. Taking a dairy-free calcium supplement is the easiest way to get a good dose of this vital mineral. You don’t need to worry about incorporating it into meals throughout the day, you can just take your supplement tablet and you are good to go.
2. Seaweed
Seaweed is another exceptional source of calcium, as well as iodine and fiber. Seaweed offers many benefits, including assisting with proper thyroid function. There are many ways you can incorporate seaweed into your diet, from sushi to roasted seaweed snacks.
3. Sesame seeds
Sesame seeds can be sprinkled on top of salads or stir-frys, and they offer numerous benefits, including reducing inflammation and lowering blood pressure. Just one tablespoon of sesame seeds delivers 88 mg of calcium.
4. Oranges
A delicious citrus snack, which offers a good dose of calcium and vitamin C. If you are feeling hungry throughout the day, this is the perfect snack to turn to.
5. Almonds
Not only do almonds provide a substantial amount of calcium, but they are also packed with iron, vitamin E and potassium. In fact, they offer the most nutrients out of all nuts, packing a huge amount of nutrients per ounce and calorie. Plus, they can be included in your diet in many different ways. Why not try your hand at making your own almond butter? Or, for something more simple, sprinkle a few almonds on your salad. One thing you do need to be aware of, however, is portion size. Don’t overdo it.
6. Kale
You are probably not too surprised to see kale on the list; it is a superfood after all. It is filled with antioxidants and calcium, and it offers a great base for any dish. In fact, it is one of the best plant sources of calcium, with two cups of raw kale providing 201 mg.
7. Dried figs
If you have a sweet tooth, this is the perfect way to satisfy it while also getting a great dose of calcium, fiber and antioxidant. If you like making your own treats, why not turn your tasty figs into a jam?
8. Sardines
Sardines are one of the healthiest fish to consume. Not only do they provide an excellent supply of calcium, with 888 mg per can, but they also give a good dose of vitamin D and omega 3s. Of course, you can eat them straight out of the can, or why not add to a Greek salad?
9. White beans
Light and creamy, white beans are an excellent source of iron and calcium. You can make your own hummus, or why not add them to a pasta dish or stew?
10. Tofu
Last but not least we have tofu. Did you know that 1.2 servings of tofu will give you the same amount of absorbable calcium as a glass of milk?
Now you know there are plenty of ways to get enough calcium without dairy, you can rest assured that even if you are vegetarian or vegan and don’t want dairy in your diet, you won’t miss out on this essential part of your nutrition.
Wow I didn’t realize any of these were good sources of calcium – I want to more of all of these except maybe seaweed….
I know a lot of friends who are lactose-intolerant so this is a good choice for them. I’ll recommend your list to them.
Good to know. I’ll share this with my mom, who is dairy free. My body can reject some types of dairy I’m finding as I get older. Ugh.
Thank you for such a helpful and informative roundup. Your list of dairy-free calcium sources made me rethink so many foods I hadn’t considered before. I especially appreciated how you explained not just the calcium content but also easy ways to include these options in meals and snacks. This post has given me great ideas for boosting nutrient intake while keeping things delicious and accessible.
I probably need a calcium supplement but I don’t know for sure. I need to get my pcp to do some blood work to check my b-12, iron, vitamin d, and other key tests. I’ve been so tired lately. Not sure it’s a result from being sick in December, all the allergens floating in the air, constant weather changes, or my body telling me to rest. I have chronic health problems so anything is possible.
This is so cool and honestly….I appreciate you sharing this as I knew a few of these but not all of them and was surprised to see seaweed, white beans, and kale on the list. So good to know as I pretty much love them all…. well maybe minus the sardines although I do like a good homemade Caesar dressing made with them. Thank you for sharing!