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10 Non-Dairy Foods That Are Full Of Calcium

10 Non-Dairy Foods That Are Full Of Calcium
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“How do you manage for calcium with no milk products?” asked several of my friends when I was following a three week vegan cleansing diet.

The question surprised me. I have never liked milk, don’t digest it well, and didn’t miss drinking it at all during my vegan phase.

That doesn’t mean I have to ingest a large calcium supplement the size of a horse pill in order to take in enough calcium. There are plenty of milk-free ways to get adequate calcium in your diet.

Calcium is the most abundant mineral in the human body, according to the National Institutes of Health. 99 percent of the body’s calcium is stored in bones and teeth for structural support.

To make sure we get enough of it, the Institute of Medicine of the National Academies has developed Recommended Dietary Allowances (RDA) for calcium: an average adult needs 1,000 mg–1,300 mg of calcium daily. This number is slightly higher for lactating and pregnant women.

You probably think of Chinese cabbage, collard greens, maybe almonds, in terms of non-dairy sources of calcium, but there are many more. Here are just 10, for starters:

Black Eyed Peas: Not only are black eyed peas a good source of calcium, these little beans also contain potassium, folate and other nutrients.

First Photo: thinkstock; second photo: Maddog 20/20

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Photo Credit: thinkstock

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816 comments

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4:47PM PDT on May 26, 2014

Great. Thanks for the information.

8:39AM PST on Jan 30, 2014

Thanks for sharing!

4:01AM PST on Nov 12, 2013

Thanks, vegan would quite possibly avoid fish though. Perhaps I did not get the connection..

6:11AM PDT on Oct 12, 2013

Thanks.

3:25AM PDT on Oct 12, 2013

Thanks

4:07AM PDT on Oct 11, 2013

Thanks for sharing

4:24PM PDT on Oct 7, 2013

Woops.... *eat regularly, include...

4:23PM PDT on Oct 7, 2013

I eat three on this list, but don't have trouble getting enough calcium in my diet. The organic almond and coconut milks I drink are also higher in calcium than cow's milk. Other vegan sources of calcium that I eat include regularly green leafy vegetables, raw fennel, amaranth, beans (navy, white, great northern, etc.), oranges, apricots, black berries, dates, chickpeas, sesame seeds, tahini, nuts (almonds, peanuts, brazil nuts, walnuts) and nut butters, chia seeds, flax seeds, dill, basil, etc.

Spices that are a good source of calcium include: celery seeds, dill (seeds & weed), poppy seeds, fennel, cumin, coriander, caraway, anise, yellow mustard, peppermint, spearmint, fenugreek, basil and parsley. I regularly use these spices in my cooking, boosting my intake of calcium and other minerals.

5:10PM PDT on Sep 20, 2013

Wish it wasn't strung out over 10 pages.

12:18AM PDT on Sep 20, 2013

What about ants?

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