Calcium is the most abundant mineral in the body.  We commonly know it as being the building block for strong bones and teeth, but it goes beyond that.  Calcium helps the body maintain healthy blood vessels, regulate blood pressure, prevent insulin resistance, and helps the heart and muscles function properly.  While dairy products are well known sources of calcium, there are a lot of other foods that pack a calcium punch — leafy greens, seafood, legumes, and some fruits contain calcium as well.  Most adults require 1,000 mg per day, just remember to pair it with vitamin D to help your body absorb it. Plus light impact exercise keeps calcium on your bones to stave off Osteoporosis!

 

Here’s a list of foods filled with calcium that aren’t dairy

  • White beans- 191 mg (19% DV) in 1 cup canned
  • Canned salmon- 232 mg (23% DV) in ½ can with bones
  • Sardines- 321 (32% DV) in about 7 sardine fillets
  • Dried figs- 107 mg (10% DV) in 8 whole dried figs
  • Bok choy- 74 mg (7% DV) in 1 cup
  • Blackstrap molasses- 172 mg (17% DV) in 1 tablespoon
  • Kale- 188 mg (19% DV) in 2 cups raw (chopped)
  • Black-eyed peas- 185 mg (18% DV) in ½ cup canned
  • Almonds- 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
  • Oranges- 65 mg (6% DV) in one medium fruit
  • Turnip greens- 197 mg (20% DV) in 1 cup cooked (chopped)
  • Sesame seeds- 88 mg (9% DV) in 1 tablespoon
  • Seaweed- 126 mg (13% DV) in about 1 cup raw
  • Instant oatmeal- 187 mg (19% DV) in 1 cup
  • Soymilk- 300 mg (30% DV) in 1 cup
  • Firm tofu- 861 mg (86% DV) in ½ cup
  • Cheerios- 114 mg (14% DV) in 1 cup