Non-Dairy Sources of Calcium

If you’re watching your weight, cholesterol levels or simply want to improve your overall health you may want to consider alternative sources of calcium.

Dairy allergies which may prevent you from getting all the calcium your body needs so consider some of these alternatives which you can easily incorporate into your diet deliciously.

Bok choy: This Chinese leafy green vegetable would appear to be most similar to lettuce: it’s tender, light, watery, crisp and would seem to be low in nutrition density. But just 1 cup of cooked boy choy equals the same amount of calcium as an 8-ounce glass of milk.

Kale: The beloved “superfood” green vegetable boasts calcium as just one of many minerals found inside its chewy, dense leaves. In 1 ½ cups of cooked kale, you’ll get the same amount of calcium as an 8-ounce glass of milk.
Turnip greens: Turnips can be used with squash, potatoes and root veggies in winter dishes; don’t throw out their greens! Turnip greens are rich in bioavailable calcium; just 1 cup of cooked greens gives you the calcium of an 8-ounce glass of milk.

Sea vegetables: Sea vegetables seem to do only good for the body. They flush out toxins and heavy metals from our system and supply ample amounts of trace minerals. Pile your lunch bowl with a large heaping of alaria (or wakame) and kelp for a calcium boost; 4 cups of the seaweed equals the calcium of an 8-ounce glass of milk.

Tofu: Tofu isn’t as hot as it used to be with health nuts in the ‘90s, but it does still deserve credit when due. With most tofu varieties, just a ½-cup serving has the same amount of calcium as an 8-ounce glass of milk.
Dried figs: Believe it or not, these dried fruits are an excellent source of dietary calcium. Ten fruits supplies the same amount as an 8-ounce glass of milk.

Sustainable bony fish: You don’t have to be strictly vegan to do dairy-free. If you ever eat fish, check out Alaskan salmon, sardines and mackerel (all sustainable choices) for a serious calcium boost. A 3-ounce serving contains the same amount of calcium as an 8-ounce glass of milk.

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