Many people avoid dairy due to lactose intolerance, allergies, or dietary preferences like veganism. Fortunately, you can get enough calcium from various non-dairy sources to maintain bone health and overall well-being. Leafy greens, fortified plant-based milks, and certain seeds are excellent options to incorporate into your diet.
What are the Best Non-Dairy Sources of Calcium?
Calcium is vital for bone and teeth strength, muscle contraction, nerve impulse transmission, and hormone regulation. While dairy products are well-known calcium sources, many non-dairy alternatives can help you meet your daily needs. The U.S. Food and Drug Administration recommends 1,300 mg of calcium per day for adults and children over 4 years old.
Leafy Green Vegetables
Leafy green vegetables are packed with nutrients, including calcium. Some of the best options include:
- Collard Greens: Cooked collard greens offer 268 mg of calcium per cup.
- Turnip Greens: Cooked turnip greens provide 197 mg of calcium per cup.
- Kale: Cooked kale contains 177 mg of calcium per cup.
- Beet Greens: Cooked beet greens offer 164 mg of calcium per cup.
Fortified Plant-Based Milks
Many plant-based milk alternatives are fortified with calcium to match or exceed the levels found in cow’s milk. These can be a convenient way to boost your calcium intake:
- Almond Milk: Unsweetened almond milk can contain up to 442 mg of calcium per cup.
- Soy Milk: Fortified soy milk provides around 301 mg of calcium per cup.
- Rice Milk: Unsweetened rice milk offers approximately 283 mg of calcium per cup.
- Orange Juice: Calcium-fortified orange juice provides 349 mg per cup.
Seeds and Other Sources
Certain seeds and other foods can also contribute to your daily calcium intake:
- Chia Seeds: Just one tablespoon of chia seeds contains 76 mg of calcium.
- Tahini: One tablespoon of tahini (sesame butter or paste) has 154 mg of calcium.
- Tofu: Depending on how it is prepared, tofu can be a great source of calcium. Raw, regular tofu prepared with calcium sulfate contains 434mg per ½ cup.
- Canned Salmon and Sardines: These contain 181 mg and 325 mg of calcium per serving, respectively.
Calcium Content in Non-Dairy Foods
| Food | Serving Size | Calcium (mg) |
|---|---|---|
| Almond Milk (Unsweetened) | 1 cup | 442 |
| Collard Greens (Cooked) | 1 cup | 268 |
| Tofu, raw, regular, prepared with calcium sulfate | 1/2 cup | 434 |
| Chia Seeds | 1 tbsp | 76 |
| Tahini | 1 tbsp | 154 |
| Canned Salmon (with bones) | 3 ounces | 181 |
| Canned Sardines (with bones) | 3 ounces | 325 |
People Also Ask (PAA)
What happens if you don’t get enough calcium?
A calcium deficiency can lead to several health issues. In the short term, you might experience muscle spasms, numbness, and tingling. Long-term deficiencies can contribute to weakened bones, increasing the risk of osteoporosis and fractures. Severe calcium deficiency, or hypocalcemia, can result in tetany, characterized by numbness, tingling around the mouth and fingertips, and muscle spasms. This is often caused by a deficiency in parathyroid hormone or vitamin D, which regulate calcium metabolism.
How can vegans get enough calcium?
Vegans can obtain sufficient calcium through various plant-based sources. Good options include calcium-set tofu, fortified plant milks (such as almond, soy, and rice milk), leafy green vegetables (like kale, collard greens, and turnip greens), chia seeds, and tahini. Eating a varied diet rich in these foods can help vegans meet their daily calcium requirements.
Are calcium supplements necessary?
For those who struggle to obtain enough calcium through diet alone, supplements can be beneficial. However, it’s essential to consult with a healthcare provider before starting any supplement regimen. They can help determine the appropriate dosage and ensure that the supplement doesn’t interact with any existing health conditions or medications.
Incorporating these non-dairy sources of calcium into your diet can help you maintain strong bones and overall health.
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