these non-dairy foods can fulfil your calcium needs

These Non-Dairy Foods Can Fulfil Your Calcium Needs

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Good news! For vegans and lactose intolerants. You do not have to worry about the healthy yet non-dairy rich calcium sources anymore. We are here with some calcium-rich foods that you can incorporate into your daily routine, and probably will not affect your vegan or other diet preferences.

According to the National Institutes of Health, an adult (18-50 years of age) needs 1000mg of calcium every day. If this requirement is not met, people can acquire bone-related health issues. To maintain and improve bone health, you should keep an eye on your intake. However, there is a misconception people have in mind that dairy products are the only great sources of calcium we have available as of now so they lack their calcium requirements. But, many green foods and other side foods are proven to be its rich sources.

Dairy-Free Diet With Calcium-Rich Foods

1) Seeds

Seeds are called powerhouses as they offer so many nutritions to our bodies. They are rich in fibre, monounsaturated fats, some vitamins, minerals and calcium.

Seeds such as poppy, sesame, celery and chia are rich in calcium and you can easily add them to your daily routine. 

2 tbsp chia seeds contain 179 mg calcium or 18% of the daily calcium requirement. It also contains boron that promotes bone health, phosphorus and magnesium. Poppy seeds contain 126mg or 13% of the daily calcium requirement.


2) Soy Milk

Soy milk contains an equal amount of calcium as cow’s milk (125 mg or 12.5% of the daily requirement). There is no difference between the consumption of soy milk or cow’s milk in terms of intake. Therefore, it could be an appropriate alternative to dairy products (cow’s milk). Moreover, soy milk is rich in Vitamin-D that promotes bone health too. 

If you are lactose-intolerant, you can drink soy milk as it contains less saturated fats than whole milk.

3) Almonds

Almonds are a great snack you can have in general. Although its serving has 838 calories (72 grams of monounsaturated fat). So make sure to consume it within the limit. You can have a quarter cup per serving. 

Consuming overnight soaked almonds in the morning is more effective than eating them normally.

Moreover, almonds are really good for your eyes and memory.

4) Dried Figs

Figs are quite rich in calcium. Even raw figs have content (35mg) but if we compare the quantities, dried figs contain 162mg. Its consumption helps improve the immunity cells. 

Top of that, figs are used to treat many other health conditions such as endocrine, respiratory, reproductive and digestive systems. 

Although there is no evident risk of fig’s consumption, just make sure you are not allergic to this fruit. Almost 78% of people who have birch pollen allergy were tested positive skin test to fresh figs. 

Dried Figs

5) Collard Greens

A power veggie that contains a quarter of your daily needs. It should be 268 milligrams per serving to offer the said quantity of calcium. 

Collard greens are not only famous for their calcium content, but they are also best known for their vitamin A content. In one serving, it offers vitamin A equivalent to your 3 days requirement. Therefore, your bones and eyes both could be benefited.

It is general recipes are high in fats (made with butter and fattening meals), do not consume too much to avoid unwanted fats in your body. Alternatively, you can have them with olive oil and garlic. 

6) Sardines And Canned Salmon

These fishes come with edible bones that are rich in calcium. 92 grams of canned sardines contains 27% of the daily requirement of the human body.

On the other hand, 85 grams of canned salmon with bones has 19% of the daily requirement.

With high calcium content, they offer high-quality protein and omega-3 fatty acids, which supports a healthy heart, brain, and skin. 

Do not worry, these fishes do not contain, rather they have selenium, which prevents and reverses mercury toxicity.

7) Sunflower Seeds

These seed kernels contain 78mg calcium/ 100 grams. You can sprinkle them on salad, add them to veggie burgers, and baked goods. Also, you can replace peanut butter with sunflower butter or replace sunflower oil with other oils.

This way you can incorporate sunflower seeds in your diet and get the maximum.

Moreover, sunflower seeds are rich in Vitamin E and copper. These nutrients, along with calcium, can promote your overall bone health and prevent bone loss.

8) Kale

Another leafy green that is rich in calcium. 2 cups of chopped raw kale can give around 180 mg of calcium. It is loaded with antioxidants that prevent or delay cell damage too. 

Moreover, you do not need to think about calories, as 100 grams contain 35 calories only. 


The Final Words


Calcium is essential for bone health but lactose-intolerants and people on vegan diet do not consume milk and other dairy products. So we thought of bringing on some non-dairy rich calcium sources to meet your daily requirement. There must be a couple of options that are animal-based which many vegans do not prefer yet incorporate the best calcium-rich sources of food for them. 

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