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Human body is made with around 206 bones. These bones give our body shape and strength. We move our body parts with the help of these bones. Calcium is responsible for our bone health. Most part of bone is made with calcium. You can get idea how much calcium is important for us. Not only bone but major part of body like heart, muscles, and nerves need calcium to operate.

Calcium is very rich in dairy foods. But few people don’t like to eat dairy foods; here I am listing top 10 non dairy calcium rich foods for them.

The Role of Calcium in our Body

Our bone is made with protein cells and calcium and phosphorus cover this protein cells. This is the calcium that make bone this much harder. 99% of our body calcium is found in the bone, rest 1% is used by other body part functioning. However it is very low but very important for body parts. If you not supply this 1% of calcium to the body, it starts extracting calcium from bone.
Some important role of calcium in our body rather than strengthening bones:
Calcium is important for clotting of blood, helpful to maintain your blood pressure. It plays a good role in brain functioning. Also it helps cells to communicate information with each other.

How much we need Calcium?

Need of calcium is different by age. Older persons need more calcium because absorption of calcium is reduced in this age. Where women at menopause are losing their bones, this time they need more calcium.
Daily need of Calcium:

Age Recommended Amount
0 to 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
Adult men 51–70 years 1,000 mg
Adult women 51–70 years 1,200 mg
Adults 71 years and older 1,200 mg
Pregnant and breastfeeding teens 1,300 mg
Pregnant and breastfeeding adults 1,000 mg


Top 10 Non Dairy Calcium Rich Foods

Top 10 Non Dairy Calcium Rich Foods

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Calcium is very rich in dairy foods, but what if some one doesn’t like dairy food. Nothing to worry – there are many non dairy calcium rich foods that can satisfy your daily calcium needs.

1- Spinach

Spinach - Top 10 Non Dairy Calcium rich FoodsSpinach is very rich in calcium. 1 cup of cooked spinach has 240 mg of calcium. Including one cup of spinach in your diet can satisfy most of the daily need of calcium. There are very good amount of fiber in spinach which also improves your digestion and bowl movement. Have spinach in your diet daily.

2- Almonds

Almonds- Food Rich in CalciumIn list of top 10 non dairy calcium rich foods second food is almonds. In 225 mg of almonds there is 80 mg of calcium, very good source. With satisfying your calcium need it decreases heart attack chances by lowering down the bad cholesterol. Almonds supply good fat to the body and increase weight loss. Check foods that cut down weight of body.

3- Fortified Cereals

Fortified Cereal - Non Dairy Calcium rich FoodsOne cup of Cereals calcium fortified can have up to 1000 mg of calcium. If you don’t like adding milk to it then there is no need. You can also have bread calcium fortified which 1 slice has 200 mg of calcium at place of cereals. Cereals are helpful in reducing cardiovascular diseases.

4- Soybeans

Soybeans - Food Rich in CalciumSoybeans are at fourth in the top 10 non dairy calcium rich foods. Soybeans are good sources of calcium and protein. ½ cup of boiled soybeans has 100 mg of calcium. Also it is full of protein that is essential for your body to generate new cells and muscles tissue. Soybeans can be included with other vegetables to get most benefits.

5- Fortified Orange Juice

Orange Juice - Top 10 Non Dairy Calcium Rich FoodsCalcium fortified orange juice is another non dairy calcium rich foods. 8 oz of calcium fortified orange juice has 300 mg of calcium. It can fill big part of your daily calcium needs. Also the normal orange juice 1 cup has 20 mg of calcium. You can eat oranges to get its fiber.

6- Grains

Grains - Non Dairy Calcium Rich FoodsGrains such as calcium fortified bread, brown rice, oatmeal, corn are good sources of calcium. 1 cup of brown rice has 50 mg of calcium, 1 package of oatmeal contains 100 to 150 mg of calcium, and 2 corns can give you 85 mg of calcium. You can see grains are how much rich in calcium. Include grains in your diet and get calcium..

Also Read: Back Pain – Causes and Treatment with simple exercise at home

7- Kale

Kale - Food Rich in CalciumKale vegetable is non dairy calcium rich foods. 1 cup of kale has 50 mg of calcium, quite good amount of calcium in such small amount of kale. Also kale is very rich in vitamin C and vitamin A. Including kale in your diet is a good decision.

8- Sesame Seeds

Sesame Seeds - Food Rich in CalciumAt eighth position in top 10 non dairy calcium rich foods is sesame seeds. 1 oz of whole roasted sesame seeds has 280 mg of calcium, very rich in calcium. With filling your calcium needs sesame seeds also fill your big part of protein need. It is helpful in lowering down the blood pressure, improving digestion, lowering cholesterol, and very good in reducing the diabetes chances.

9- Sunflower Seeds

Sunflower Seeds - Calcium Rich FoodIn our top 10 non dairy calcium rich foods list another is sunflower seeds. The dried 1 oz of sunflower seed gives you 50 mg of calcium. Sunflower seeds help to calm your muscles, blood vassals and muscles. This is very good for your heart. Sunflower seeds can be eaten raw.

10- Broccoli

Broccoli - Food Rich in CalciumBroccoli is famous for its good source of protein. But I would like to tell you it is also very rich in calcium. 1 cup of cooked broccoli has 180 mg of calcium. When you eat broccoli for your muscles think that it is strengthening your bones too. Broccoli is also helpful in reducing high blood pressure.  See natural remedies to control high blood pressure.

Amount of calcium data source is : University of California Medical Center

Don’t get tensed that you don’t like dairy products and how you will fill your calcium needs. We have discussed top 10 non dairy calcium rich foods, with help of these you can easily complete your daily calcium need. These foods not only fill your calcium need but give you many health advantages. These will help you to control your weight, blood pressure and cholesterol.
Tell us how you fill your calcium need in comment. Likes and shares appreciated.

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