Worried about how to get your calcium if you want to drop dairy from your diet? Don’t worry, there are several other sources of calcium! And make sure you eat them. Many studies have shown a close relationship between calcium deficiency and serious health conditions like osteoporosis. Consuming a diet rich in calcium can ensure that even our future generations develop healthy bones, which is critical for a long and healthy life.
Here are non-dairy foods that help you obtain the 1000 mg daily value of calcium.
1. Sardines
Sardines are rich in various nutrients that are known to support cardiovascular health. They are packed with concentrated sources of the omega-3 fatty acids EPA and DHA. In addition, they are a rich source of calcium, niacin, copper, vitamin B2. Sardines provide more than one-third of your daily value of calcium. The calcium value in a can of sardines is 351 mg.1
2. Almonds
Almonds are one of the healthiest of foods that can be eaten plain and they are a great snack that packs a punch giving you instant energy. They are versatile enough to be used in sweet and savory dishes and they are ideal for a calcium-friendly meal such as Greek yogurt, muesli, almonds and your favorite fruit for good measure. The amount of calcium in a cup of whole almonds is slightly more than in a cup of milk (about 300 mg). A single cup of almonds has a calcium value of 385 mg.2
3. Oranges
Consuming two oranges a day will provide you with about 10 percent of your daily value. The calcium value in a cup-size orange is 43 mg.3 Some people prefer orange juice over the whole fruit. Although whole oranges offer fiber, vitamin C, and potassium, they aren’t particularly high in calcium. So, if you enjoy the taste of oranges, you can meet or exceed your daily requirements for calcium with fortified orange juice.
4. Calcium-Fortified Cereals
Numerous brands of calcium-fortified cereals are commercially available, which provide you with ample calcium. Muesli and farina may take longer to prepare but they have fewer additives and almost the same nutritional content. As per the University of Maryland Medical Center, since a lot of people consume less than half of the calcium required for healthy bones, eating cereals fortified with calcium is a good idea.
5. Bok Choy
This versatile Chinese cabbage provides a significant dose of vitamin A and C, apart from calcium and fiber. These greens can be added to a stew or can be whipped up to make a stir-fry with steamed bok choy, which can provide about 10 percent of your daily value of calcium. The calcium value in a 100-g serving is 105 mg.4
6. Dried Figs
Dried figs are loaded with nutrients including calcium, antioxidants, and fiber. Many experts suggest that dried figs may be the best fruit source of calcium. A 100-g serving of dried figs has a calcium value of 162 mg.5
7. Kale
Kale is a superfood that is a good source of calcium and many other essential nutrients such as potassium and vitamins A, C, and K. Kale provides a healthy alternative for obtaining adequate amounts of dietary calcium if you are unable to enjoy dairy products due to lactose intolerance. The calcium value of a 100-g serving of kale is 72 mg.6
8. Greek Yogurt
Alright. We know yogurt is a milk product. But, its health benefits are so immense that we just didn’t want to leave it out. Besides being rich in calcium, the acidity in yogurt makes it easier for your body to absorb other nutrients. Try to include plain, non-fat Greek yogurt in your breakfast to avail almost at 20 percent of your daily value. One 170-g container of Greek yogurt contains 187 mg of calcium.7
9. Canned Salmon
Canned salmons are another excellent source of calcium apart from various other minerals and nutrients. Canned salmon are great sources of calcium as they contain tiny soft bones that are rich in calcium. But, some consumers prefer it without bones. Once the bones have been removed, the calcium content is almost nil. A can of salmon has 215 mg of calcium value.8
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