Calcium is crucial for maintaining strong bones and overall health, and while milk is often touted as the ultimate source, there's a wide array of other foods that pack a serious calcium punch. Whether you're lactose intolerant, vegan, or simply looking to diversify your diet, you'll be pleasantly surprised by the abundance of non-dairy options available. From leafy greens to nuts and seeds, here are 20 calcium-rich foods that may actually be better than milk.
1. Sardines
These tiny fish are not only packed with omega-3 fatty acids but also boast a hefty dose of calcium, with their edible bones providing a crunchy source of this essential mineral.
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2. Tofu
Made from soybeans, tofu is a versatile staple in many plant-based diets. It's also an excellent source of calcium, especially if it's prepared with calcium sulphate.
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3. Almonds
Not only are almonds a delicious snack, but they're also rich in calcium. Just a handful of almonds can contribute significantly to your daily calcium intake.
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4. Broccoli
This green vegetable isn't just for adding colour to your plate—it's also brimming with calcium. Steam or roast it to retain its nutritional value.
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5. Spinach
Popeye wasn't just boosting his muscles; he was also getting a good dose of calcium from spinach. This leafy green is not only versatile but also incredibly nutritious.
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6. Kale
Another member of the leafy green family, kale is a nutritional powerhouse that happens to be high in calcium. Incorporate it into salads, smoothies, or stir-fries for a boost of this essential mineral.
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7. Oranges
While oranges are best known for their vitamin C content, they also contain calcium, especially in their pulp and juice. Enjoy a refreshing glass of orange juice or snack on a juicy orange to up your calcium intake.
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8. Chia Seeds
These tiny seeds may be small in size, but they're mighty in nutritional value. Chia seeds are not only rich in omega-3 fatty acids and fiber but also contain a decent amount of calcium.
9. Soy Milk
For those who prefer non-dairy milk alternatives, soy milk is an excellent choice. Fortified soy milk can provide as much calcium as dairy milk, making it a suitable option for maintaining bone health.
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10. White Beans
Beans are renowned for their protein and fiber content, but they're also a good source of calcium. White beans, in particular, are among the top contenders in the bean family for calcium content.
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11. Fig
Figs are not only deliciously sweet but also surprisingly high in calcium. Whether fresh or dried, figs make for a nutritious snack that can help boost your calcium intake.
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12. Seaweed
Seaweed is a staple in many Asian cuisines and is prized for its unique umami flavor. It's also rich in calcium, making it a valuable addition to your diet, especially for those following a plant-based lifestyle.
13. Tahini
This creamy paste made from sesame seeds is not only delicious in hummus but also a great source of calcium. Drizzle it over salads or use it as a dip for a tasty calcium boost.
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14. Collard Greens
Like their leafy green counterparts, collard greens are an excellent source of calcium. Incorporate them into your meals by sautéing or steaming for a nutritious addition to your plate.
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15. Edamame
These young soybeans are not only a tasty appetizer but also a great source of calcium. Whether steamed, boiled, or added to salads and stir-fries, edamame offers a nutritious way to boost your calcium intake while enjoying a satisfying snack.
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16. Canned Salmon
Canned salmon is not only convenient but also a great source of calcium, thanks to the edible bones. Use it in salads, sandwiches, or pasta dishes for a flavorful and nutritious meal.
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17. Bok Choy
This Asian vegetable is not only delicious but also rich in calcium. Add it to stir-fries, soups, or salads for a crunchy and nutritious addition to your meal.
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18. Blackstrap Molasses
While it may not be a conventional choice, blackstrap molasses is surprisingly high in calcium. Add it to baked goods, oatmeal, or smoothies for a unique and nutritious twist.
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19. Fortified Orange Juice
Some brands of orange juice are fortified with calcium, making them a convenient way to boost your calcium intake. Enjoy a glass with breakfast or as a refreshing beverage throughout the day.
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20. Canned Tuna
Like canned salmon, tuna canned with bones is a good source of calcium. Incorporate it into salads, sandwiches, or casseroles for a protein-packed meal that also supports bone health.
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