ALBAWABA - For many people, milk and other dairy products are the go-to source of calcium for strong bones and teeth. However, many individuals are lactose intolerant, follow a vegan or plant-based diet, or simply dislike the taste of milk. Does that mean they are out of luck?
Luckily that's not the case as there are plenty of other options available when it comes to getting your daily dose of calcium. Here are some great non-dairy foods that are high in calcium and easy to incorporate into your diet.
Broccoli
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Not only is broccoli packed with vitamins C and K, but it's also a great source of calcium. Just one cup of cooked broccoli contains about 100 mg of calcium.
Kale
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Another green vegetable with high calcium content is kale. One raw cup of kale provides around 100 mg of calcium, making it a great addition to salads and smoothies.
Tofu
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Tofu is a great choice for those who follow a vegan or plant-based diet. It's made from curdled soy milk and is typically sold in blocks. A half-cup of tofu contains approximately 250 to 500 mg of calcium, depending on how it's processed.
Almonds
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Nuts are not only a great source of healthy fats but also contain high levels of calcium. One ounce of almonds has about 75 mg of calcium.
Figs
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One of nature's delicious treats, dried figs provide a surprising amount of calcium. About five dried figs contain 135 mg of calcium, making them a great snack on their own or used in homemade granola or trail mix.
Incorporating these non-dairy options into your diet can help ensure your body is getting enough calcium for strong, healthy bones. With a little creativity and a varied diet, it's easy to skip the milk and still maintain optimal calcium levels.
