No Dairy? No Problem! 5 Vegan Calcium Sources

No Dairy? No Problem! 5 Vegan Calcium Sources

Did your parents ever tell you to drink your milk so you could be the strongest boy or girl in school? Well, mine did, and it made me fall for the misconception that if I wanted to get enough calcium, I would have to consume a lot of dairy. Guess what? There are numerous dairy-free foods out there that can provide all the calcium your body needs. Calcium is an essential mineral that keeps our bodies functioning properly, so it’s important to be aware of all the different sources, especially these days, when the vegan lifestyle is gaining more and more popularity.

Calcium is necessary because it makes your bones and teeth strong. It also promotes blood circulation, skin health and other body functions. In order to properly absorb the calcium, you need vitamin D as well. So yeah, go out and lay on the beach for a while, because there is no better source of vitamin D than the sun. Don’t forget to wear sunscreen!

So, how do vegans get their daily dose of calcium? Here are some excellent plant-based sources.



Dark leafy greens: What’s great about dark leafy greens is that are rich in calcium. Options include kale, bok choy, watercress, broccoli, and many more. These vegetables are not only great sources of calcium, they are also packed with other essential vitamins and nutrients.



Plant-based milk: If you like to pour milk in your coffee or your breakfast cereal or use it for baking, you’re probably familiar with some of the many plant-based options out there, such as almond milk, soy milk and more. As almonds are packed with calcium, almond milk makes a great calcium source. Some non-dairy milks contain even more calcium than cow’s milk!



Almonds: Highly nutritional and full of calcium. A one-ounce serving contains approximately 80 mg of calcium! These nuts are an easy grab-and-go snack and they can also be added to all sorts of dishes. So, go indulge on some almonds!



Tahini: This is one of the best-kept vegan secrets! A staple in the Middle East, tahini is basically sesame seed paste, flavorful and rich in calcium. You can use it as a base for salad dressings, spreads or sauces, or use it in vegan baking.

    Chia seeds: no wonder these powerhouses are called a superfood! They’re so easy to use and enjoy for breakfast, dessert or a quick snack (just add water and turn them into a pudding. Sweeten with agave).


    Raquel Khoudari
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