Non-Dairy Foods High in Calcium

Benefits and sources of calcium

Calcium is a nutrient that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health. Calcium plays various roles in the body.

Why do we need calcium?

• Bone health. Your body needs calcium to maintain strong bones. Your bones and teeth store over 99% of the calcium in your body.
• Cardiovascular system. Calcium helps your body maintain healthy blood vessels.
• Muscle contraction. Calcium is a neurotransmitter triggering release at the junction between the nerves.
• Lower blood pressure in young people.
• Improved cholesterol levels. Calcium binds cholesterol so it’s not absorbed into the blood, and then it’s excreted out of the body.

Non-dairy calcium-rich foods

• Tofu.
• Green leafy vegetables, such as broccoli, turnip leaves, watercress, arugula and kale.
• English muffins.
• Fortified orange juice.
• Nuts and seeds, especially almonds, sesame, sunflower and chia.
• Legumes and grains.
• Cornmeal and corn tortillas.
• Sardines.
• Salmon.
• Almond and rice milk.
• Edamame pods.
• Figs.

How much do I need?

According to the Office of Dietary Supplements (ODS), people need the following amounts of calcium:

0–6 months: 200 mg

7–12 months: 260 mg

1–3 years: 700 mg

4–8 years: 1,000 mg

9–18 years: 1,300 mg

19–50 years: 1,000 mg

51–70 years: 1,000 mg for males, 1,200 mg for females

71 years and older: 1,200 mg

Pregnant and breastfeeding women: 1,000 mg

Pregnant and breastfeeding teenagers: 1,300 mg

A doctor may recommend additional calcium for people who:

• Have started menopause.
• Stop menstruating due to anorexia nervosa or excessive exercise.
• Have lactose intolerance or an allergy to cow’s milk.
• Follow a vegan diet.

Signs of calcium deficiency (also known as Hypocalcemia)

• Muscle aches, cramps, and spasms.
• Pain in the thighs and arms when walking or moving.
• Numbness and tingling in the hands, arms, feet, and legs, as well as around the mouth.

While dairy products tend to have the highest amount of calcium, there are many options that are plant-based and non-dairy to choose from. So don’t get discouraged if you can’t have dairy. Choose from the options above and start strengthening those bones! To see a full list of options that include dairy, click here.

If you currently have a health condition, your body may not absorb enough calcium. Calcium is an essential mineral and should be something everyone pays attention to. If you find it difficult to reach the daily calcium requirement, speak with your doctor about taking a supplement.

If you don’t have a current health plan, Impact is a great option, plus you can see any physician you’d like. There are no networks to stay in!

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