We’ve all been given the advice, “Drink your milk and you’ll have strong bones.” But what we’re not often told is where to get our calcium from if we’re allergic to milk, if we don’t drink milk, or if we prefer to drink alternative sources of cow’s milk. Calcium is an important mineral that the body needs to strengthen teeth and bones. It works to help your teeth remain resistant to disease and decay, and can help prevent tooth loss. Calcium also works to help blood vessels and muscles function properly. With a rise in vegan culture, many people wonder where they can get their fair share of calcium.
5 Dairy-free Sources of Calcium
- Chia seeds – Chia seeds go great in smoothies or on top of smoothie bowls. Being so versatile, they can practically top anything such as almond butter toast or fresh fruit.
- Edamame – Our favorite appetizer before a plateful of sushi, edamame contains 98 mg of calcium per cup. Edamame also goes great in salads, rice dishes, or just by itself.
- Kale – Kale is a great way to get more calcium. Kale works great in salads, on sandwiches, in wraps, and even in smoothies! A smoothie with banana will hide the taste of the kale, but still give you the good source of calcium that you desire.
- Sweet potatoes – There’s no better restaurant side than a cup of mashed sweet potato. And while being high in nutrition, sweet potatoes are also high in calcium, offering 68 mg (per large sweet potato).
- Almonds – Almonds are a delicious source of protein, fiber, and calcium. Almonds tend to be higher in calories so a smaller portion is recommended. A fun way to get your almond fix is by making your own trail mix or granola bars. There are tons of recipes online that are easy and quick to follow.