We don’t have to eat dairy products in order to get adequate calcium a day. In this podcast we share top non-dairy food sources of calcium and different ideas on how to include them in your diet every day.
Top Sources of Non Diary Calcium
The recommended intake for adults 19-50 years old is 1000mg a day, this increases to 1300mg day for people over 50.
1 cup of ingredient and mg per serve:
- Sesame seeds 1404mg
Molasses 891mg
Sardines 569mg
Almonds and almond milk 464mg
Kidney beans 359mg
Collards 357mg
Navy beans 306mg
Amaranth leaves 276mg
Mung beans 273mg
Spinach 272mg
Turnip greens 246mg
Figs dried 241mg
Salmon canned 241mg
Brazil nuts 213mg
Chickpeas 210mg
Shrimp 183mg
Chia seeds 179mg
Pinto beasn 175mg
Kale 172mg
Chinese cabbage 158mg
Herring 153mg
Tahini 153mg
Pistachios 132mg
Adzuki beans 130mg
Hazelnuts 131mg
Seaweed 128mg
Lobster 125mg
Sunflower seeds 117mg
Crab 112mg
There are many other non dairy calcium sources with lower amounts of calcium as well.
Ideas on including more calcium from these non dairy sources
- eat a small handful of nuts daily
- add chia or flaxseeds to a smoothie with almond milk
- add different seaweeds to soups and stir frys
- include greens at every meal
- make a flax and chia seed cereal with figs and tahini
- incorporate tinned fish every day
- eat lots of greens
- eat an apple coated in almond butter or tahini
- use nori seaweed for a lunch wrap instead of bread
Get creative, there are lots of ways you can include the food items above 
Calcium rich recipes
Here are a few calcium rich recipes, I will be posting more soon. If you’d like those Click here to sign up for my newsletter and I’ll let you know when they are ready
Wombok salad – use almonds instead of cashews and it has a tahini dressing too
See you in the next podcast
Jedha
Nutrition & Health Coach
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