What are the good sources of calcium for dairy-free diet?

Calcium is essential for strong bones, muscle function, nerve transmission, and blood clotting. While dairy is a well-known source, many plant-based alternatives provide sufficient calcium for those on a dairy-free diet.

Beyond Bone Health

Calcium supports muscles, nerves, and blood clotting, not just bones. Inadequate intake can impair these functions, causing health issues.

Debunking Myths

Contrary to myths, many plant-based calcium sources are as effective as dairy. Studies show that calcium from kale and fortified soy milk is absorbed as efficiently as that from cow's milk.

Top Plant-Based Calcium Sources

- Leafy Greens: Collard greens, kale, and broccoli rabe are rich in calcium. One cup of cooked collard greens provides 268 mg of calcium.

- Seeds and Nuts: Chia seeds (179 mg/ounce) and almonds (76 mg/ounce) are excellent sources.

- Legumes and Beans: White beans (161 mg/cup) and tofu (up to 434 mg/half-cup) are calcium-rich.

Practical Tips

Incorporate these foods into your diet to maintain adequate calcium levels without dairy. Always check labels on fortified foods for calcium content.