How to Get Enough Calcium Without Dairy

Calcium – a trace element that is extracted from the soil and is extremely important for maintaining healthy bones and teeth, the nervous system, blood pressure levels and preventing osteoporosis. A logical question arises: why is it impossible to obtain calcium from plants, bypassing its “processing” by a cow (despite the fact that you also have to pay money for this process, exposing the cow to torment – if we are talking about a large farm)?

Calcium is found in such an abundance of foods! Surely some of his sources will be an unexpected discovery for you. Calcium from plant foods is very easy to absorb – this is because many plants contain substances that facilitate the absorption of calcium and support the bone and heart systems. Importantly, unlike dairy products, they do not acidify the body. Dairy and other animal products, due to their high acidity, on the contrary, contribute to greater bone destruction and contribute to the destruction of other body systems.

So, include more of the following foods in your diet and forget about calcium problems:


Truly one of the best sources of calcium, 268 mg per cup of cooked kale. Cabbage is also low in oxalates, which bind calcium and interfere with its absorption. Therefore, cabbage will be an excellent alternative to spinach, in which oxalates are abundant.


8-10 figs contain as much calcium as one glass of milk. In addition, figs contain a lot of fiber, iron and potassium. It can be added to green salad, energy bars, smoothies and cereals.


Almonds are another record-breaking product for calcium content. They are also high in fiber and magnesium. Do not forget about the large amount of protein and heart-healthy fats. You can make almond milk, almond butter, or enjoy raw nuts.

Vegetable milk

Plant-based milk (soy, almond, coconut, hemp, flaxseed, cashew) is an excellent source of calcium. Moreover, it is natural and unprocessed calcium, extracted from the very bowels of the earth. Most plant-based milks contain more than 30% of the daily calcium requirement and nearly 50% more than dairy products. Such milk is easy to use in smoothies and add to oatmeal.


Many people are surprised to learn that broccoli is a wonderful source of calcium. And just one cup of cooked cabbage has 180 mg of calcium, in a raw inflorescence – 115 mg. By eating just a cup a day, you can easily replenish your calcium stores. Are you a fan of steamed broccoli? Then add a couple of florets to a smoothie or vegan burger.

Muscat pumpkin

By the way, it’s a superfood. It is literally filled with fiber, vitamin A and contains as much as 84 mg of calcium, which is almost 10% of the daily value.


One cup of kale contains 94 mg of calcium, plus magnesium, fiber, chlorophyll, vitamin A, iron, and vitamin C.

Seeds of chia

This, of course, will not come as a surprise, but it is the calcium content that makes them a superfood. With regular use, nails and hair become thicker and stronger, and muscles are stronger. 2 tablespoons of chia contains approximately 177 mg of calcium, which is 18% of the daily requirement. This is incredible for such small seeds! By adding a tablespoon twice a day to smoothies, oatmeal, salads, and baked goods, you can significantly improve the condition of your musculoskeletal system.

Other plant sources of calcium: oatmeal (105 mg) and soybeans (261 mg). To reach your daily requirement without additional supplements, you need to eat only 1000 mg of calcium. Thus, even adhering to an exclusively plant-based diet, you can provide your body with well-absorbed calcium.


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