5 Non-Dairy Foods to Eat That are High in Calcium
Your body needs calcium to stay healthy and strong. This essential mineral maintains bones and muscles. It also supports your heart and nervous system.
When it comes to getting enough calcium, most people think of dairy foods, like cheese, milk, or yogurt. But, what if dairy just isn’t your thing? According to Healthline, there are plenty of ways to keep your bones strong and your body thriving without eating dairy. Try these five non-dairy foods that are high in calcium to keep your body in tip top shape.
Almonds: The Snack That Gives Back
Almonds aren’t just a crunchy, satisfying snack. They’re also a calcium goldmine. This plant-based treat contains 385 mg of calcium in just one cup, according to Medical News Today. That gives you over one-third of the recommended daily amount of calcium. Have them as a snack, throw some in a smoothie or salad, or chop them up as a tasty crust for baked fish or poultry.
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Leafy Greens: Not Just for Salads
If dairy isn’t on your menu, leafy greens can be your new best friend. According to UR Medicine, leafy greens like kale, spinach, and Swiss chard are all rich in calcium. A half-cup of cooked kale packs 90 mg, Swiss chard offers 50 mg, and spinach gives you a solid 140 mg per half-cup. They’re perfect for smoothies, sautéed dishes, or thrown into soups. Who knew your salad could be so powerful?
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Seeds: Tiny but Mighty
Seeds are tiny, but they’re loaded with nutrients, including calcium. For a non-dairy source of calcium, Healthline recommends poppy, sesame, celery, and chia seeds. Just a tablespoon of poppy seeds gives you 13 percent of your daily calcium needs (127 mg). Sprinkle them on salads, mix them into smoothies, or simply snack on them. They add texture and crunch while helping to keep your bones strong!
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White Beans: Creamy, Calcium-Rich Goodness
White beans, like cannellini, navy, or Great northern beans, add a creamy heartiness to any meal. As it turns out, they also provide a great source of calcium. According to Medical News Today, one cup of white beans will get you 161 mg of calcium. Add them to your favorite soup or salad recipe. You can also turn them into a bean dip as a healthy side dish.
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Sweet Potatoes: The Sweet Way to Strong Bones
Sweet potatoes are proof that healthy food can taste amazing. These naturally sweet root vegetables don’t just satisfy your cravings. They also pack 68 mg of calcium per large potato, according to a blog on CleanEatzKitchen. Whether you mash them, roast them, or bake them whole, they’re an easy, delicious way to support your body and boost your calcium intake.
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