Until now, you’ve been told that dairy is a great source of calcium, which is needed for strong bones. Unfortunately, many of us cannot eat dairy, either due to dietary intolerances, allergies, or even personal preference. So what are you supposed to do to keep your bones strong? Well, the good news is, there are plenty of non-dairy food items that are packed with calcium for you to enjoy.
If you’re concerned about your aging bones and want to keep them strong, opt for these non-dairy foods.
Non-dairy foods packed with calcium for strong bones
|Bok choy||79 mg per ½ cup|
|Beet greens||82 mg per ½ cup|
|Almonds||82 mg per one ounce|
|Pinto beans||86 mg per ½ cup|
|Kale||90 mg per ½ cup|
|White beans||96 mg per ½ cup|
|Tahitian taro root||102 mg per ½ cup|
|Cowpeas||106 mg per ½ cup|
|Nopales||122 mg per ½ cup|
|Spinach||123 mg per ½ cup|
|Turnip greens||125 mg per ½ cup|
|Edamame||131 mg per ½ cup|
|Amaranth leaves||138 mg per ½ cup|
|Mustard green||142 mg per ½ cup|
|Collard greens||188 mg per ½ cup|
|Tempeh||184 mg per one cup|
|Stinging nettles||214 mg per ½ cup|
|Sesame seeds||273 mg per once ounce|
|Tofu||861 mg per ½ cup|
The best part about these food items is that you can combine many of them together in one dish to really boost your calcium levels.
If you’re looking for alternative ways to boost your calcium without the use of dairy, these leafy, nut, and bean varieties can very well help you get in your daily dose of calcium, which is 1,000 mg for men and 1,200 mg for women over the age of 50.