Non-Dairy Sources Of Calcium

Leafy Greens Dark, leafy greens are excellent sources of calcium. Examples include kale, collard greens, turnip greens, and bok choy.

Fortified Plant Milk Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium.

Fortified Tofu Tofu made with calcium sulfate is a good non-dairy source of calcium. It's a versatile ingredient that can be incorporated into various dishes.

Sardines and Canned Fish Canned fish with soft, edible bones, such as sardines and salmon, are good sources of calcium. Eating the bones provides an additional calcium boost.

Nuts and Seeds Almonds, chia seeds, and sesame seeds are rich in calcium. They can be incorporated into various dishes, added to smoothies, or enjoyed as snacks.

Legumes Beans and lentils are not only great sources of protein and fiber but also contain decent amounts of calcium. Black beans, navy beans, and chickpeas are good options.

Oranges and Figs Some fruits, such as oranges and dried figs, contain calcium. While the calcium content may not be as high as in dairy products, they still contribute to your overall calcium intake.

Quinoa Quinoa is a whole grain that contains a moderate amount of calcium. It's a versatile and nutritious food that can be used as a base for salads, bowls, or as a side dish.