Top 5 Non-Dairy Sources of Calcium You Should Take For Good Living

Not having adequate amounts of calcium can wreak havoc on the system though, since it does much more than work to keep bones healthy. It also plays a role in regulating the heart’s rhythm, maintains proper blood pressure, aids in weight loss, and even provides protection against some cancers.

What then, are the best non-dairy sources of calcium?

Top 5 Non-Dairy Sources of Calcium

1. Collard Greens

One cup of cooked collard greens offers over a quarter of your daily calcium needs.But be mindful of how it’s prepared; while associated with Southern cooking that typically involves butters and fats from meats (an obvious no-no), choose healthier options such as cooking in fresh garlic and coconut oil.

2. Kale

Enjoy 3.5 cups of kale throughout the day, and you’ve just had more calcium than one cup of milk. Eat it in salads, baked as kale chips or add to green smoothies to get the full amount.

3. Oranges

Of course, oranges are known for their high vitamin C content, but one navel orange also contains 60 mg of calcium (the recommended daily intake of calcium for adults between the ages of 19 and 50 is 1,000 mg daily). Eating oranges along with other calcium-rich non-dairy choices helps to ensure that calcium intake is being met.

4. White Beans

These beans are not only filling and a great meat alternative, but just one half cup of them is filled with almost 100 mg of calcium.

5. Dried Figs

When craving something sweet, reach for dried figs. In addition to being a healthy fiber and iron-rich choice, eating just two of them provides the body with 55 mg of calcium.

Other non-dairy sources of calcium include almonds, turnip greens, sunflower seeds and broccoli.