Top Non Dairy Calcium Rich Foods to Add to Your Daily Diet

Introduction

Calcium is a key mineral required by the body for several purposes. It keeps our bones strong, helps muscles work and supports nerve signals and blood clotting¹. A lot of food items are rich in calcium. These include dairy products, and some fruits and vegetables. Yet some people may find it hard to get enough calcium because of their dietary choices. This article will give you information about calcium-rich fruits and non-dairy and vegan options that can be easily included in your diet. It will also guide you on how to improve calcium absorption and use calcium best. So let’s go ahead.

Calcium and Its Importance for Health

 In the section below we have discussed the importance of calcium for our body:

Role of Calcium in the Body

• Bones and Teeth: Our bodies have more calcium than any other mineral. About 98% of it is in our bones and teeth¹. Calcium gives our skeleton structure and strength. It also helps bones grow and mend. A good amount of calcium intake is needed to keep our bones dense. This can help us avoid pathological fractures caused by osteoporosis.
• Muscle Function: Muscles need calcium ions to contract. These ions bind to proteins in muscle cells and start the process of muscle contraction. It also helps the heart contract in the right manner.
• Nerve Signaling: Calcium works as an electrolyte, helping nerve signals pass. It facilitates the release of neurotransmitters from nerve cells. The right balance of calcium in brain can promote clearer thinking, better mood control, and good memory. 
• Blood Clotting: Calcium plays an important role in the regulation of the coagulation cascade. They are needed for activation of some clotting factors. Without enough calcium, our blood can’t clot which leads to prolonged bleeding during injury.

Calcium Deficiency and Consequences

Lack of calcium can lead to serious health problems. These include osteoporosis, rickets, dental issues, and other illnesses.

• Osteoporosis: Osteoporosis happens when bones lose minerals and become less dense. This raises the chance of fractures, especially in older adults¹. Getting enough calcium may stop this bone loss and lower the risk of getting osteoporosis.
• Rickets: Rickets is a condition in children presenting with weak, soft bones because of a deficiency of calcium or vitamin D. Severe rickets can slow growth, cause deformities, and raise the risk of fractures.
• Dental Problems: Not getting enough calcium can cause tooth decay, gum disease, and weaker enamel on teeth. To keep your teeth healthy and your mouth clean, it’s critical to get the right amount of calcium. 
• Other Health Issues: A lack of calcium can also lead to other health problems. These can include muscle cramps and spasms, numbness, and tingling in limbs¹. It’s also linked to conditions like premenstrual syndrome (PMS), depression, and insomnia.

Top Calcium Rich Fruits

Fruits are a tasty and nutrient-rich dietary option. Most fruits are packed with vitamins, minerals, and antioxidants. Some fruits which have the highest calcium content are discussed below.

1. Dried Figs

Dried figs have a lot of calcium. Just 2 figs(38 grams) have 55 mg². They give you a sweet chewy way to get the calcium you need. You can snack on them or use them in smoothies and desserts.

2. Oranges and Orange Juice 

Oranges have a lot of health benefits. One of these benefits is 7 mg of calcium per 131 grams (1 orange, whole and without peel and seeds). 1 cup orange juice (249g) provides 27 grams of calcium². Oranges can be consumed as whole fruit or juice and it gives punch to a lot of salad and desert dishes.

3. Rhubarb 

Rhubarb may taste unique, but it gives you plenty of calcium. For example, one cup (240 g) has 348 mg of calcium². You can drink the juice or use rhubarb in desserts, such as pies or crumbles.

3. Blackcurrants 

Blackcurrants are small berries full of flavour. A single cup (112 grams) contains an impressive 62 mg of calcium³. They also have vital nutrients like vitamins C and K. That’s why they’re a great addition to what you eat.

4. Kiwifruit 

Kiwifruits are not only delicious but they’re also filled with vitamin C and other important nutrients. A single serving (1 cup, 76 grams) provides 20 mg of calcium, which makes kiwifruit a great source of this essential mineral². Enjoy it as is or blend it into smoothies, juices, or yogurt bowls.

5. Prunes 

Prunes may be small, but they offer a lot of calcium. 1 cup Prune juice (256g) has 31 mg of calcium in a glass². Eating whole prunes will give you more fibre. You can use prunes in snacks, desserts, or juices.

6. Dates 

Dates may be tiny and sweet, but they are loaded with calcium. One cup (178 grams) of non-pitted chopped dates has 57 mg of calcium². You can add them to smoothies, eat them as a snack, or use them as a natural sweetener in baked goods.

7. Apricots 

The list of calcium-rich fruits includes apricots. They contain 5 mg of calcium per 35 grams². No matter if you like them dried or fresh, they easily fit into your diet together with other sources of calcium.

8. Mulberries 

Mulberries are loaded with flavour and calcium. One cup (140 grams) contains 55 mg of the vital mineral⁴. You can blend them into smoothies, pour them over yogurt or oatmeal, or eat them as they are for a yummy snack.

9. Persimmons 

Persimmons may not be a favourite fruit, but they deliver on taste and nutrition. A single persimmon (168 grams) offers 13.4 mg of calcium⁵. The sweet and tangy flavour makes them an enjoyable way to get a variety of calcium sources.

10. Kumquats 

These tiny citrus fruits hide a large amount of calcium. 100 grams of kumquats contains 62 mg of it⁶. Their tangy and sweet flavour makes them a refreshing snack. They also work well in jams, marmalades, or cocktails.

11. Papaya 

A single cup (140 grams) of papaya is packed with tropical sweetness and provides 34 mg of calcium. Papayas are also fibre-rich and filled with other nutrients. Enjoy them as whole fruit, in juice form, or include them in salads and savoury dishes.

Although fruits are a great source of calcium and other nutrients, some of them may be high in sugar as well and thus may not be suitable for diabetics. So, before incorporating them in your routine diet, always consult your doctor.

Calcium-Rich Foods for Vegans and Non Dairy Consumers

Dairy products are well-known for their calcium content. But there are many other options for vegans and for those who don’t consume dairy.

1. Chia Seeds 

Chia seeds give you a big nutrition boost. They have 595 mg of calcium per 100 grams⁷. Along with this, they give you vital omega-3 fatty acids and fibre. Add chia seeds to smoothies, yogurt, oatmeal, or salads for a great nutrition boost.

2. Almonds 

Almonds make a yummy snack. They are also a rich source of non-dairy calcium. One ounce (28 grams) provides around 70 mg of Calcium². Plus, almonds carry a lot of healthy fats, fibre, and protein. That’s why they can make your diet better and more balanced.

3. Tofu 

Tofu made with calcium sulphate can be a good vegan substitute for dairy products. Half a cup (120 grams) of tofu can contain 133 mg of calcium². The final amount depends on the brand and type of tofu. But tofu is always a complete protein source. It can be added to many meals from stir-fry dishes to smoothies.

4. White Beans 

White beans offer plenty of non-dairy calcium. For instance, half a cup (100 grams) provides 236 mg⁸. The beans also have a lot of fibre and protein. That’s why they make a fantastic staple food in a plant-based diet.

5. Edamame 

Edamame, already mentioned earlier, is packed full of calcium. One cooked cup (160 grams) provides 97.6mg calcium⁹. Also, these small soybeans are a complete protein source. They make a perfect addition to plant-based diets.

6. Leafy Greens 

Leafy greens are low in calories. But they’re high in vital nutrients including calcium. Some good choices include kale, collard greens, and spinach. They all offer good amounts of calcium in a single serving. 

• Kale: Fresh kale has 94 mg of calcium per cup (130 grams)². It also carries vitamins A, C, and K. It goes well in salads and can be sautéed on its own or added to smoothies for extra nutrition.
• Spinach: While spinach contains more oxalates that slightly reduce calcium absorption, it still provides a decent amount of the mineral. One fresh cup (30 grams) of spinach gives about 30 mg of calcium². Thus, it makes a worthy addition to your plant-based source of calcium.
• Collard Greens: A cooked cup (190 grams) of collard greens can provide 226g of calcium². They have low oxalate content, so your body can absorb their calcium well. Thus, collard greens make an excellent vegan option for your calcium needs. 

Maximizing Calcium Absorption

We’ve covered diverse sources of calcium. Now we will discuss factors that affect how well the mineral is absorbed.

Factors Affecting Calcium Absorption:

• Vitamin D: Vitamin D is essential to absorb calcium from your gut. You can get enough vitamin D from sunlight, food, or supplements. Doing so can make a big difference in your ability to absorb calcium and your overall bone health.
• Phosphorus: Phosphorus is another mineral that’s vital for good bone health. Our bodies use it together with calcium. We need a balanced intake of both phosphorus and calcium for proper bone growth and stability. 
• Magnesium: Magnesium helps move calcium across cell membranes. This affects how well we absorb the mineral. A healthy balance of calcium and magnesium can boost overall bone and muscle health as well as nerve function. 

Tips to Optimize Calcium Intake

Here are some tips that may help you get the most calcium from your diet. 

• Consuming Calcium-Rich Foods: Eat different foods that contain calcium. These include fruits,  vegetables, legumes, nuts, seeds, and fortified items. By doing so, you’ll meet your daily calcium needs. 
• Getting Enough Vitamin D: Try to catch some sun for about 15-30 minutes per day or eat foods that are rich in vitamin D or fortified with the vitamin. This will help optimize calcium absorption. 
• Balancing Other Minerals: Make sure you’re balancing your intake of other minerals like magnesium and phosphorus along with calcium. It’s because these major nutrients work together to promote great bone health and overall good health. 

How Much Calcium Do You Need?

How much calcium your body needs each day depends on your age, sex, and other factors. For example, kids and teenagers are building up their bone mass to its top strength. Also, pregnant women need more calcium

Age and Recommended Daily Calcium Intake

Here’s a general guide to calcium needs by age group:

•  1-3 years old: 700 mg/day¹
• 4-8 years old: 1000 mg/day¹
• 9-18 years old: 1,300 mg/day¹
• 19-50 years old: 1,000 mg/day¹
• 51-70 years old (female): 1,200 mg/day¹
• 51-70 years old (male): 1,000 mg/day¹
• 71 years and older: 1,200 mg/day¹

Balanced Diet for Adequate Calcium Intake

You can reach your daily calcium needs with a balanced diet. Be sure to add varied sources of calcium-rich foods like fruits, vegetables, dairy foods, legumes, nuts, and fish.

Signs of Calcium Deficiency

Knowing the signs of calcium deficiency can be very helpful. Some signs include weak or brittle nails, muscle cramps, dental issues, and a numb or tingling feeling in the fingers. If you notice these signs, it’s a good idea to ask for medical advice and look into changing your diet as needed.

Conclusion

Calcium is vital for keeping bones, muscles, and nerves healthy, and also required for essential body processes like blood clotting. By including calcium-rich foods such as fruits, vegetables, legumes, nuts, and fish in your diet, you can get a good amount of this vital mineral. Also remember to maintain vitamin D, phosphorus, and magnesium levels as well. This will support your overall well-being. Stay alert for signs that you’re not getting enough calcium. And do consult your healthcare provider for advice on coming up with the best diet and lifestyle for your needs.

Frequently Asked Questions(FAQs)

References

1. U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements. Calcium Fact Sheet for Health Professionals. Updated 24 July 2024. Bethesda (MD): NIH ODS; [cited 2025 Jun 30]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. Gebhardt SE, Thomas RG. Nutritive Value of Foods. Washington, DC: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory; Home and Garden Bulletin No. 72. Revised October 2002 [cited 2025 Jun 30]. Available from: https://www.ars.usda.gov/arsuserfiles/80400525/data/hg72/hg72_2002.pdf
3. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Black currants, raw (FDC ID: 173963) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/173963/nutrients
4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Mulberries, raw (FDC ID: 169913) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/169913/nutrients
5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Persimmons, raw (FDC ID: 169941) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/169941/nutrients
6. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Kumquats, raw (FDC ID: 168154) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/168154/nutrients
7. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Chia seeds, dried (FDC ID: 2710819) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/2710819/nutrients
8. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Beans, dry, small white (0% moisture) (FDC ID: 747442) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/747442/nutrients
9. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Soybeans, green, frozen, cooked, boiled, drained (edamame) (FDC ID: 2707436) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/2707436/nutrients

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