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6 Non-Dairy Foods That Are Rich in Calcium


It’s well known that calcium is an essential nutrient for developing and preserving bone health. But the mineral is also important for maintaining healthy blood pressure, muscle function and heart rhythm. And, on top of that, it is beneficial for preventing certain cancers and has been said to aid with weight loss.

Dairy products such as milk, cheese and yogurt are the most commonly known sources, but they’re certainly not the only ones. People with lactose intolerance or those wishing to cut back on their dairy intake should consider consuming more of these six calcium-rich foods.

1. Greens

When it comes to calcium, not all greens are created equal. Kale, for instance, provides 201 milligrams (mg) of calcium per two-cup serving. And the same serving size of bok choy packs 148 mg. Other valuable vegetables include collard greens (268 mg per cup), broccoli (86 mg per two cups, raw) and okra (82 mg per cup).

While spinach, chard and beet greens also offer plenty of calcium, they contain oxalic acid, which interferes with the body’s ability to absorb it. So for maximum calcium intake, it’s best to choose from the greens listed above.

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