Calcium is essential for bone, tooth, muscle, neuron, and heart health. Milk is a good source of calcium, however lactose-intolerant, allergic, and vegan people have several alternatives. Here are seven great calcium non-dairy sources.
Fortified Plant-Based Milks: Almond, soy, rice, and oat milks are often fortified with calcium and can be used just like cow's milk in recipes and beverages.
Leafy Greens: Certain dark, leafy greens are great sources of calcium, especially collard greens, turnip greens, and kale. One cup of cooked collard greens has about 268 milligrams of calcium.
Broccoli and Broccoli Rabe: Broccoli is not only rich in calcium but also contains vitamins K and C, which are important for bone health. A cup of cooked broccoli offers about 62 milligrams of calcium.
Tofu: Tofu that has been set with calcium sulfate is a fantastic source of calcium. Depending on the brand and type, just a half-cup of tofu can provide about 253 milligrams of calcium.
Edamame: These young soybeans are tasty, nutritious, and contain calcium. One cup of cooked edamame delivers around 98 milligrams of calcium.
Figs: Dried figs are not only a sweet treat but also a good source of calcium. About half a cup of dried figs offers 120 milligrams of calcium.
Sesame Seeds: These tiny seeds are packed with calcium. Just one tablespoon of sesame seeds contains about 88 milligrams of calcium. Tahini, a butter made from sesame seeds, is also a good source.