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5 Dairy-Free Foods That Offer More Calcium Than Milk


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5 Dairy-Free Foods That Offer More Calcium Than Milk

Calcium is an important nutrient in any diet, as it plays a critical role in building strong bones and teeth, and helps to boost muscle function. This mineral is important to both men and women, young and old, helping to build a healthier body, while fighting osteoporosis and other musculoskeletal disorders. Dairy products are a great source of calcium, but for people who are lactose intolerant, or are just looking for new options, there are many other foods rich in calcium. If you are looking to take a break from dairy, or would just like to boost your calcium intake and protect your bones reach for these foods. Each of these foods offers up more than the 299 mg of calcium you’ll find in an 8 oz. glass of milk.

1. Kale and Dark Leafy Greens

These types of foods are very rich in calcium, ranking among the highest non-dairy foods in this regard. In addition to kale, foods such as collard greens, dandelion greens, turnip greens, and arugula all have surprisingly high levels of calcium. These foods can be eaten raw, cooked, or even mixed into other types of foods to taste, such as a nutritious smoothie.

3 cups of raw kale offers up 300 mg of calcium. 

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3 responses to “5 Dairy-Free Foods That Offer More Calcium Than Milk”

  1. Ingeborg Grundmann says:

    I hope you know that soy is a very bad and unhealthy food, if it is not fermented. I feel you should mention that when you recommend soy-products, because few people are aware of it.

    All the benefits of soy were tested in Japan, where only fermented soy is used (at least in the good old days).

  2. Laura McKenzie says:

    Great article! But I would like the use of soybean products discussed (i.e.: fermented only? dangers?). Also, could you print calcium (& other) requirements per day (adult & child)?? This would be very helpful! Thx!

    • Segen Tekle says:

      Hi Laura,
      We’re so glad you enjoyed our article!
      The use of soy bean products has been growing in popularity. Whole soy foods contain high levels of healthy protein and fiber, however you should probably stick to no more than 3-5 servings a day. Fermented soy protein is beneficial for your body and can actually help in enhancing a person’s well being. In regards to calcium,
      the amount of calcium as well as other vitamins and minerals you need on a daily basis really depends on your age. I found a link to a chart that shows how much calcium one should consume per day depending on age. Hopefully this helps!