Milk, yogurt, and cheese are not the only sources of calcium. If you’re lactose intolerant, you may not be able to consume dairy. However, you can still get your daily dose of calcium from broccoli, oranges, whole grains, and other plant-based foods. This mineral is essential to your health and well-being. It helps build strong bones, regulates hormone levels, and supports muscle contraction.
So, here are the best dairy free sources of calcium:
Soy Milk
With 368 milligrams of calcium per serving, soy milk should be a staple in your diet. This beverage is rich in minerals, protein, and isoflavones as well as healthy fats. When consumed regularly, it boosts cardiovascular health, destroys cancer-causing free radicals, and lowers diabetes risk.
Collard Greens
These leafy green vegetables deliver 357 milligrams of calcium per serving. One cup has only 63 calories and large amounts of fiber, protein, vitamin A, vitamin C, iron, and magnesium. It actually provides 26 percent of the recommended daily intake of calcium. Collard greens also contain vitamin K, which improves calcium absorption and prevents bone fractures.
Sardines
One serving of sardines (100 grams) boasts 382 milligrams of calcium. This fatty fish is higher in calcium and protein than most dairy foods. It also provides essential fatty acids, antioxidants, selenium, vitamin B12, and vitamin D. Due to its high protein content, it promotes muscle growth and accelerates fat loss. The antioxidants in sardines delay aging and reduce inflammation.
Kale
A single cup of kale contains over nine percent of the recommended daily allowance of calcium. This nutritious vegetable is high in vitamin A, vitamin K, vitamin C, manganese, copper, and potassium. It’s also loaded with powerful antioxidants like kaempferol and quercentin, which kill cancer cells and regulate blood pressure.
Chia Seeds
If you want to get more calcium in your diet, eat chia seeds. Two tablespoons provide over 177 milligrams of calcium. These tiny black seeds are rich in trace minerals, protein, fiber, and essential fats. They also contain more omega-3s than salmon. Rich in fiber, chia seeds fill you up and promote weight loss.
