Non-Dairy Sources of Calcium

Many of our patients are not allowed to consume dairy for a variety of reasons and they often ask how they can get calcium if they are not consuming dairy.

There are many foods that offer calcium!

There are MANY great sources outside of dairy.  For maximum absorption of calcium, it is best to eat these foods along with a source of vitamin D, or a vitamin D supplement.

Leafy greens are excellent sources of Calcium.

  • Collard greens have 357 mg per cup
  • Turnip greens 249 mg per cup
  • Cooked kale has 179 mg per cup
  • Bok choy has 157 per cup
  • Mustard greens have 158 mg per cup
  • 1 cup of broccoli has 94 mg
  • Spinach is also high in calcium, but it is a high oxalate food, which can interfere with the absorption of calcium.

Almonds contain about 70 mg of calcium per 1 ounce serving.  Almond butter has about 86 mg per 2 tbsp, so swap it out for peanut butter for an extra boost of calcium.  Almond Milk is another alternative. 

Sesame seeds contain 350 mg per half cup. However, the seeds must be ground to absorb the calcium. Tahini is a paste, kind of like a nut butter, made from ground sesame seeds. Tahini is commonly used in hummus, but can be added to baked goods in place of nut butter, or eaten as a dip with vegetables.

Organic blackstrap molasses can be added to baked goods, drizzled over hot breakfast items like oatmeal or breakfast acorn squash, or chocolate soup. 1 tbsp has 172 mg of calcium.

Bone broth also has many minerals, including calcium. It is simple to make. Simply cook a whole chicken in a crockpot. Once cooked, remove the meat from the bones, and return the bones to the crockpot and fill with water. Simmer for 12-28 hours and allow all of the minerals from the bones to come out into the broth. Bone broth is an excellent gut healer, detoxifier, and immune booster.

 

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