We all know that calcium is needed to develop strong bones. But, did you know that it is also a key player in nerve and muscle function as well as blood clotting? And, how often do we really get the recommended amount? With more people opting for vegan and dairy free diets it’s important to know what other foods contain this vital nutrient.

We all know that calcium is needed to develop strong bones. But, did you know that it is also a key player in nerve and muscle function as well as blood clotting? And, how often do we really get the recommended amount? With more people opting for vegan and dairy free diets it’s important to know what other foods contain this vital nutrient.

How much do I need?

The current Recommended Dietary Allowance of calcium for adults age 19-50 and men 51-70 is 1000mg per day. 1200mg of calcium is recommended for women over 51 and for men over 70.

 What non-diary sources of calcium are available?

The calcium content of these foods is shown in decreasing order.  All are excellent dairy-free sources of calcium.  Remember that if you eat a rainbow of colors every day you’ll get a great variety of nutrients, including calcium.

  • Blackstrap molasses
  • Collard greens
  • Tofu processed with calcium sulfate
  • Calcium-fortified orange juice
  • Soy or ricemilk
  • Commercial soy yogurt
  • Turnip greens
  • Tempeh
  • Kale
  • Soybeans
  • Okra
  • Boy choy
  • Mustard greens
  • Tahini
  • Broccoli
  • Almonds
  • Almond butter