11 Dairy-Free Calcium-Rich Foods for Lactose-Intolerant Individuals & Vegans

No matter if you’re lactose-intolerant, vegan or simply not a fan of dairy products, these foods will help you maintain the strength of your bones optimal.

Calcium is a pivotal nutrient for our bones and the reduction of the risk from osteoporosis and cancer. However, we don’t necessarily need dairy or supplements to get the recommended daily amount of calcium.

The best way is to supply our body with the important minerals and vitamins through healthy foods and drinks and luckily, there are dairy-free nutritious foods rich in calcium.

How much Calcium Do We Need?

An average adult needs around 1000 mg of calcium on a daily basis. To achieve this without dairy, you just need to eat these 11 dairy-free and healthy foods more often. They’re so easy to add to your diet.

Come on, let’s check out the list together and learn more about these nourishing calcium-rich foods and why it’s good to have them in your diet.

11 Healthy Dairy-Free Foods Rich in Calcium

  • Sweet potatoes

This root veggie is abundant in calcium, but vitamins A and C, potassium, and calcium. You can bake or fry them and make delicious recipes.

  • Baby carrots

The amazing calorie-to-fiber ratio of baby carrots will help keep your belly flat while their calcium will strengthen your bones. Thanks to the vitamin A, your risk of skin cancer cells development will decrease. Enjoy them as a snack in the afternoon or roast them for a delicious side dish or lunch with olive oil, rosemary, and black pepper.

  • Sunflower seeds

Sunflower seeds won’t just make your salads crunchy and yummy, but they’ll also supply you with amazing nutrients, including calcium, vitamin E, and copper. They also make a satisfying snack for when hunger strikes.

  • Sesame seeds

Whip up a Japanese or Indian dish to reap the advantages of sesame seeds. Luckily, there is an abundance of chicken, veggie, and noodle recipes from these cuisines that include these calcium-rich seeds.

  • Chia seeds

Chia seeds are rich in omega-3s, but also calcium. So, sprinkle a tbsp of these seeds into your morning cup of oatmeal for additional nourishment.

  • Green beans

Green beans won’t just boost your calcium levels, but your vitamin C and fiber too. And, it’s a great veggie for weight loss. Steam them and top them with olive oil, pine nuts, and group pepper to excite your taste buds and nourish your body.

  • Broccoli

Guys, you really need to eat your broccoli- they’re indeed one of the healthiest veggies in the world- they provide calcium and other excellent nutrients like vitamins A, B6, and C.

  • Figs

Chop up some fresh or dried figs and mix them in salads, oatmeal or Greek yogurt with almonds and some cinnamon. Or, eat them on their own- they’re such an amazing on-the-go snack. With three figs, you get 110 calories.

  • Almonds

Before exercise, make sure you eat some almonds- they help your body burn more fat and carbs. This small, yet potent nut is rich in fiber and protein, as well as calcium and monounsaturated fats. Eat them in moderation as a snack or in combination with some berries or dark chocolate and oats.

  • Navy beans

Did you know that white beans will supply you with fiber, protein, potassium, and calcium? Plus, they also contain resistant starch- a vital nutrient which will speed up your metabolic rate, encourage fat oxidation, and avert fat accumulation.

  • Kelp

Kelp is a variety of sea veggie and it’s often present in Asian dishes. One cup will supply you with 134 mg of calcium, as well as a great dose of iodine and fiber. When you’re making smoothies and juices, swap the kale with kelp and start reaping the benefits today. Or, add some kelp into miso soup.





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